STRENGTH:
10 min EMOM: 2 Hang Squat Clean & 1 Jerk

WOD:
For Time:
21-15-9:
Front Squat (95/135)
Bar Facing Over Burpees

STRENGTH:
Back Squat 3-3-3-3-3

WOD:
“13.5”
0:00-4:00
3 Rounds:
15 Thruster (65/95)
15 C2B

If you make those 3 rounds in less than 4 min, then time extends to 8:00 and you have your remaining time plus 4 min to get:

3 more rounds:
15 Thruster (65/95)
15 C2B

And so on until you cannot make the interval.

If you do not make the 1st 3 rounds in the 1st 4 minute interval, then you:
4:00-6:00 Rest
6:00-10:00 AMRAP:
15 Thruster (65/95)
15 C2B

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

WOD:
For Time:
30 Box Jump Over (20/24)
30 KB Swing (35/53)
30 Double DB S2OH (35/50)
20 Box Jump Over (20/24)
20 KB Swing (35/53)
20 Double DB S2OH (35/50)
10 Box Jump Over (20/24)
10 KB Swing (35/53)
10 Double DB S2OH (35/50)

STRENGTH:
DL: 5-5-5-5

WOD:
“18.Zero”
For Time:
21-15-9
DB Snatch (35/50)
Lateral DB Over Burpees (35/50)

STRENGTH:
Front Squat: 7-7-7

WOD:
12 min AMRAP:
1 Snatch (105/155)
3 Clean & Jerk (105/155)
30 DU

WOD:
12 min AMRAP:
30 WB (14/20, 9/10’)
60 DU
8 Ring MU

Post WOD:
10-10-10 DB Power Clean

STRENGTH:
Thruster 8-8-8-8

WOD:
For Time:
21-15-9
- DB Squat Clean (35/50)
- HSPU

WOD:
13 min AMRAP:
Ascending Ladder: 3/3/3/3 ,6/6/6/6, 9/9/9/9...

- Right Arm DB OH Walking Lunge (35/50)
- Left Arm DB OH Walking Lunge (35/50)
- C2B
- Snatch (75/115)

Post WOD:
Strict Pull Up 8-8-8-8

STRENGTH:
8-6-4-2 Back Squat

WOD:
6 RFT:
4 Squat Clean (Rx: 65/95, Comp: 95/135)
8 Power Clean (Rx: 65/95, Comp: 95/135)
12 Burpee BJ Over (20/24)

STRENGTH:
Front Squat 3-3-3
Thruster 3-3-3
Push Jerk 3-3-3

WOD:
3 min Max Rep Burpees

STRENGTH:
Jerks: 2-2-2-2-1-1

WOD:
12 min AMRAP:
65 DU
15 S2OH (65/95)

STRENGTH:
4-3-2-2-2 Power Snatch

WOD:
7 min AMRAP:
7 Snatch (95/135)
7 BBJO (20/24)
7 HSPU

- 3 min rest -

5 min AMRAP:
5 Snatch (95/135)
5 BBJO (20/24)
5 HSPU

STRENGTH:
Front Squat 3-3-3-2-2

WOD:
9 min AMRAP:
50 WB (14/20, 9/10')
6 Ring Muscle Ups

STRENGTH:
2-2-2-2-2 Back Squat

WOD:
5 RFT:
10 DB Thrusters (35/50)
20 Pull Ups (Comp: C2B)

STRENGTH:
10 min to build to a heavy DL triple

WOD:
9 min AMRAP:
3/3, 6/6, 9/9..

DL (155/225)
Burpee BJ Over (20/24)