WOD:
10 min AMRAP:
50 DU
15 HSPU

Post WOD:
6-5-4-3-2 Strict Press

STRENGTH:
8 min EMOM: 1 Squat Snatch

WOD:
For Time:
Amanda: 9-7-5
Ring MU
Squat Snatch (95/135)

STRENGTH:
8 min EMOM: 1 Squat Clean

WOD:
For Time:
18-15-12-9-6-3
Squat Clean (75/115)
T2B

STRENGTH:
2-2-2-2-2 Overhead Squat

WOD:
4 RFT:
15 OH Squat (65/95)
100 DU
15 T2B

STRENGTH:
12 min to build to a heavy set of 4 DL

WOD:
9 min AMRAP:
10 Bar Facing Over Burpees
5 DL (Rx: 165/235, Comp: 205/315)

STRENGTH:
5 min EMOM:
5 Strict Pull Ups

WOD:

For Time:
50 C2B
50 Ab Mat Sit Up
25 C2B
25 Ab Mat Sit Up

WOD:
On a 15 minute running clock:

0:00-5:00:
400m run
Max rep WB 14/20 (9'/10')

5:00-10:00:
400m run
Max rep DB power cleans (35/50)

10:00-15:00:
400m run
Max rep DB S2OH (35/50)

STRENGTH:
2-2-2-2-2 Jerk

STRENGTH:
8 min: Squat Clean Triples

WOD:
7 RFT:
30 DU
20 alt. single arm DB snatch (35/50)
10 pistols

WOD:
15 min AMRAP:
5 Ring MU
7 Hang power snatch (75/115)
9 Burpee box jump overs (20/24)

STRENGTH:
3-3-3-3 Back Squat

STRENGTH:
Front Squat:
5-5-3-3-3-1-1-1-1-1

WOD:
For Time:
20 Cal Row

8 min EMOM: 30 second Max Distance Handstand Walk

WOD:
For Time:
1200m Run
30 HSPU
900m Run
20 HSPU
600m Run
10 HSPU
300m Run

STRENGTH:
Deadlift: 8-7-6-5 (After each set of deadlifts:
5 MU or 5 Strict pull-ups)

WOD:
For Time:
21-15-9
- Dumbbell Squat Clean Thrusters (35/50)
- Pull-ups

STRENGTH:
8 min to work on Squat Snatch
8 min to work on Squat Clean & Jerk

WOD:
8 min AMRAP:
5 Snatch (95/135)
5 Bar Over Burpees
5 Clean & Jerk (95/135)
5 Bar Over Burpees

STRENGTH:
Front Squat: 5-4-3-2
Deadlift: 5-4-3-2
Push Press: 5-4-3-2

WOD:
For Time:
600m Run

STRENGTH:
6 min T2B EMOM 3-5 reps

WOD:
3 RFT:
25 T2B
20 HSPU
15 DB Thruster (35/50)