STRENGTH:
12 min to build to a heavy squat snatch

WOD:
For Time:
21-15-9
WB 14/20 (9/10’ line)
T2B

2 min Rest

5 Rounds:
5 Squat Snatch (95/135)
4 Ring MU (Scale: Bar MU, Strict C2B)

STRENGTH:
Bench Press 4-4-4-4-4
After each set of bench press:
8 Right Arm Overhead DB Walking Lunge Steps
8 Left Arm Overhead DB Walking Lunge Steps

WOD:
For Time:
500m Row
30 T2B

STRENGTH:
DL: 8-6-4-2-2

WOD:
12 min Max Reps:
0:00-1:00 DU
1:00-2:00 Alternating DB Snatch (35/50)
2:00-4:00 DU
4:00-6:00 Alternating DB Snatch (35/50)
6:00-9:00 DU
9:00-12:00 Alternating DB Snatch (35/50)

STRENGTH:
Jerk: 3-3-2-2-1-1

WOD:
5 RFT:
400m Run
10 HSPU

STRENGTH:
Front Squat: 3-2-2

WOD:
For Time:
21-15-9
Burpee BJ Over (20/24)
Pull-Ups

Rest 3 min

5 Rounds:
8 Bar Facing Over Burpees
4 Squat Cleans (115/175)

STRENGTH:
Press: 3-3-3-3-3-3
Superset with HSPU: 5-5-5-5-5-5

WOD:
For Time:
Assault Bike Calories (20/25)
400m Run
20 Rig Touch Burpees
400m Run

STRENGTH:
14 min E2MOM: Complex
1 Power Snatch
1 Squat Snatch
2 Overhead Squats

WOD:
8 min AMRAP:
30 DB Snatch (35/50)
15 T2B

:

STRENGTH:
7-7-7-7 Thrusters

WOD:
For Time:
50 WB 14/20 (9/10')
10 Ring Dip (Scale: Box Dip)
40 WB
10 Ring Dip
30 WB
10 Ring Dip
20 WB
10 Ring Dip
10 WB
10 Ring Dip

STRENGTH:
8 min EMOM: 3 TnG Squat Cleans

WOD:
“Grace”
For Time:
30 Clean & Jerks (95/135)

STRENGTH:
Push Press: 8-6-4-3-2

WOD:
For Time:
100 DU
40 HSPU
60 WB (14/20)
50 DU
20 HSPU
30 WB (14/20)

STRENGTH:
Overhead Squat 4-4-4-4
7 min EMOM: 1 Squat Snatch

WOD:
For Time:
3000m Run

STRENGTH:
DL: 10-8-6-5-4

WOD:
2 Rounds Max Rep:
1 min Assault Bike Calories
1 min DB Power Clean (35/50)
1 min Rope Climb
1 min V-ups
2 min Rest

STRENGTH:
8 min EMOM: 1 Power Snatch

WOD:
13 min AMRAP:
4 Ring MU
6 Power Snatch (75/115)
8 Stationary Back Rack Lunge (75/115)

STRENGTH:
Jerk: 5-4-3-2-2-2-1
Strict Press 7-7-7-7

WOD:
6 min AMRAP:
6 Burpee BJ Overs (20/24)
30 DU

STRENGTH:
Deadlift 4-4-4-4-4

WOD:
6 RFT
- 5 Power Clean (95/135)
- 7 Push Press (95/135)
- 15 Air Squats