STRENGTH:
2-2-2-2-2-2 Re-grip DL

WOD:
11 min AMRAP:
- 15 Bar Facing Over Burpees
- 3 DL (185/275)
- 15 HSPU
- 3 DL (185/275)

STRENGTH:
Snatch Grip DL 5-5-5-5 (each rep is re-grip) at 100+ % of 1 RM Snatch

WOD:
18 min AMRAP:
40 ab mat sit ups
30 KB Swing (Rx: 35/53, comp: 53/70)
20 T2B
10 HSPU (comp: strict)
2 min rest

STRENGTH:
Jerk 8-6-4-6-8

WOD:
10 min AMRAP:
- 10 S2OH (95/135)
- 30 ABMAT situps

STRENGTH:
Push Press: 10-8-6-4-2

WOD:
For Time:
- 65/75 Cal Row
- 40 HSPU
- 30 Rig Touch Burpees

Post WOD: 30 GHD sit ups or 90 ab mat sit ups

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

WOD:
12 min Ascending Ladder:
- 2 Ring MU (scale: Bar MU, Strict pull up)
- 6 Squat Clean 95/135
- 4 Ring MU
- 8 Squat Clean 95/135
- 6 Ring MU
- 10 Squat Clean 95/135
- 8 Ring MU
- 12 Squat Clean 95/135
....

STRENGTH:
DL: 10-5-3-1-1-1-3-5-10

WOD:
3 Rounds:
3 min AMRAP:
2/2, 4/4, 6/6...
- DL (95/135)
- T2B
Rest 2 min

STRENGTH:
Squat Clean 8-6-4-2-2

WOD:
For Time:
20-15-10
- Thruster 65/95
- HSPU
- Snatch 65/95

STRENGTH:
Press 3-3-3-3-3
Ring Dip 4-4-4-4-4

WOD:
7 Min AMRAP:
45 DU
15 Lateral Bar Over Burpee

STRENGTH:
Back Squat 5-4-3-3

WOD:
For Time:
- 1,000m Row
- 75 Wall Ball 14/20 (comp ladies to 10' line)
- 50 C2B

*15 min TC

STRENGTH:
Overhead Squat 5-4-3-2-2-2

WOD:
For Time:
21-15-9-15-21
- WB 14/20 (comp ladies to the 10' line)
- T2B

After each round you have 10 Plate Push Ups on 45# black bumper plates.

STRENGTH:
12 min E2MOM: 3 Squat Clean & Jerk (must be touch n go)

WOD:
6 min AMRAP:
- 50 DU
- 5 Clusters (115/165)

6 min AMRAP:
- 10 Bar over facing burpees
- 5 Clusters (115/165)

STRENGTH:
Squat Snatch 2-2-2-2-2 re-grip

WOD:
4 RFT:
- 5 Squat Snatch (95/135)
- 10 C2B
- 15 Box Jump Overs (20/24)

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

WOD:
9 Min AMRAP Ladder: 2/2/2, 4/4/4, 6/6/6…
- Squat Cleans (95/135)
- T2B
- HSPU

STRENGTH:
16 min EMOM: :20 seconds on/:40 seconds off
- Ring MU
- Thrusters (65/95)

WOD:
For Time:
If you did MU (Ring or Bar) then you do 50 Pull Ups
If you did pull ups then you do 50 Toes to Rings (or hanging knee raise)

*TC: 6 min

STRENGTH:
Back Squat 10-8-6-4-4-4

WOD:
4 RFT:
- 3 strict pull ups
- 7 pull ups
- 25 wall balls (14/20)