STRENGTH:
10 min EMOM:
1 Clean & Jerk

WOD:
For Time:
"GRACE"
30 Clean & Jerks (95/135)

STRENGTH:
Bench press 5-5-5-5-5

WOD:
"Annie"
For Time:
50-40-30-20-10
- Double Unders
- AbMat Situps

STRENGTH:
10 min EMOM: 1 Hang Squat Snatch

WOD:
9 min AMRAP:
3 Hang Squat Snatch (Rx: 65/95, Comp: 105/155)
33 KB swing (35/53)
300m Run

WOD:
14 min AMRAP:
5 RMU (scale 1: BMU, scale 2: Pull Ups)
15 Burpee BJ Over (20/24”)
30 WB (14#/20#, 9’/10’)

Post WOD:
Superset:
4-4-4 Back Squat
10-10-10 DB Thruster

STRENGTH:
8 min EMOM: 1 Snatch

WOD:
For Time:
30 Rig Touch Burpees
300m Run
35 WB (14/20, 9/10)
300m Run
40 hollow rocks
300m Run
45 AbMat Situps

STRENGTH:
12 min to work up to a heavy 3 rep Front Squat

WOD:
For Time:
5-10-15-20
- Thruster (70/100)
- C2B

STRENGTH:
4-4-4-4 DL
4-4-4-4 Push Press

WOD:
7 min AMRAP:
10 SDLHP (95/135)
10 HSPU

STRENGTH:
11 min EMOM:
"Snatch Complex"
1 Squat Snatch
1 Hang Squat Snatch
1 Overhead Squat

WOD:
11 min AMRAP:
30 WB (14/20, 9’/10’)
200m Med Ball Run (14/20)

STRENGTH:
DL 7-7-7-7-7
After each set you have 3 choices: 2-5 Ring MU, 2-5 Bar MU, 3-8 Strict Pull Ups

WOD:
5 RFT:
12 C2B
18 DB Snatch (35/50)

STRENGTH:
10 min EMOM:
2 Squat Clean & Jerk
8 Lateral Bar Over Burpees

WOD:
10 min AMRAP:
15 S2OH (75/115)
30 WB (14/20, 9/10’)
45 DU (Scale 1: 20 DU, Scale 2: 90 singles)

STRENGTH:
5x Superset:
3 Overhead Squat
5-10 HSPU
Rest 2 min

WOD:
7 min AMRAP:
40 DU
15 Overhead Squat (55/75)

STRENGTH:
7 min EMOM: 3 Power Cleans

WOD:
10 min AMRAP:
1/1, 2/2, 3/3, 4/4...
Ring MU
Clean & Jerk (95/135)

STRENGTH:
Front Squat 5-5-5-5-5

WOD:
For Time:
75 Wall Ball (14/20, 9/10’)
25 Lateral Burpee DB Over (35/50)
50 Wall Ball (14/20, 9/10’)
25 Lateral Burpee DB Over (35/50)
25 Wall Ball (14/20, 9/10’)
25 Lateral Burpee DB Over (35/50)

STRENGTH:
10 min EMOM: 1 Squat Snatch

WOD:
“16.3”
7 min AMRAP:
10 Power Snatch (55/75)
3 BMU

Superset:
Strict Press 5-5-4-4-3-3
DL: 5-5-4-4-3-3

WOD:
For Time:
30 Ring MU