STRENGTH:
DL: 4-4-3-3-2-2

WOD:
For Time:
1000m Row
150 DU
100 Ab mat situps

STRENGTH:
12 min EMOM: 1 Squat Snatch

WOD:
8 min AMRAP:

4 Squat Snatch (Rx: 95/135)
8 Bar Over Burpees

12 min AMRAP:
10 DB Cleans (35/50)
30’ DB Walking Lunge (35/50)
10 DB Thruster (35/50)
200m Run

Right into:
8 min to find 1 RM Strict Press

10 min EMOM:
10 Pull Ups (Comp: C2B)

10x3 Back Squat

STRENGTH:
3-3-3-2-2-2 Touch n go Power Clean & Jerk

WOD:
3 RFT:
10 Power Clean & Jerk (Rx: 75/115, Comp: 115/175)
20 HSPU

STRENGTH:
15 min to work up to a heavy set of 3 Hang Power Cleans

WOD:
8 min AMRAP:
12 T2B
40 DU

STRENGTH:
Snatch Grip DL 5x3
Snatch Balance 5x3
Squat Snatch 5x3

WOD:
6 min AMRAP:
2/2, 4/4, 6/6...
- C2B
- Squat Snatch (Rx: 65/95, Comp: 105/155)

STRENGTH:
Superset:
8-6-4-3-2-1 Strict HSPU
8-6-4-3-2-1 Strict Pull Up
8-6-4-3-2-1 Strict Ring Dip

WOD:
For Time: 500m Row

STRENGTH:
3-3-3-3 Strict Press Barbell

WOD:
12 min AMRAP:
15 DB S2OH (35/50)
300m Run

STRENGTH:
Front Squat:
7-7-7-7 @ 50% of 1 RM
5-5-5-5 @ 70% of 1 RM
3-3-3-3 @ 80% of 1 RM

WOD:
For Time:
21-15-9
Pull Ups
Bar Facing Over Burpees

STRENGTH:
20 min EMOM: :20 on :40 off
Odd min: MU
Even min: HSPU

WOD:
5 min AMRAP:
30 DU
5 Push Ups

STRENGTH:
Push Jerk 3-3-3-3
Push Press 4-4-4-4

WOD:
For Time:
21-15-9
S2OH Rx: (75/115), Comp: (105/155)
Bar Facing Over Burpees

STRENGTH:
10 min EMOM: 2 Power Snatch (re-grip)

WOD:
8 min AMRAP:
7 Power Snatch (85/125)
12 HSPU

STRENGTH:
On a running clock:
5 minutes:
:20 seconds of Kip Swings
:40 seconds of Rest

5 minute EMOM:
3 slow negatives

5 minutes:
:20 Kipping Pull Ups
:40 Rest

5 minutes:
:20 Butterfly Pull Ups/Butterfly Kip Practice/Kip Swings
:40 Rest

5 minutes:
:20 Strict Pull Ups
:40 Rest

WOD:
For Time:
30 Rig Touch Burpees

STRENGTH:
Back Squat: 9-8-7-6-5
After each set of back squats: Muscle Up Drill
Option 1: 8 Kip Swings on Rings
Option 2: 5 Banded Transitions on low rings
Option 3: 3 Strict MU with or without bands

WOD:
For Time:
35 DB Thrusters (35/50)