STRENGTH:
Push Press 5 x 3-5 reps

WOD:
5 min AMRAP:
- 5 strict press (65/95)
- 10 BJ (20/24)

2 min rest

5 min AMRAP:
- 5 push press (85/125)
- 10 BJ Overs (20/24)

2 min rest

5 min AMRAP:
- 5 push jerk (105/155)
- 10 BJ (20/24)

STRENGTH:
7 min EMOM 2 Power Snatch

WOD:
9 min AMRAP:
- 5 Power Snatch (Rx: 75/115, Comp: 105/155)
- 10 Pulls Ups, Comp: C2B

STRENGTH:
7 min to find 3 RM Thruster

WOD:
For Time:
800m run - 2 400m course laps
21 thrusters (65/95)
600m run - 2 300m course laps
18 thrusters (65/95)
400m run - 1 400m course lap
15 thrusters (65/95)
300m run - 1 300m course lap
12 thrusters (65/95)
200m run - 1 200m course lap
9 thrusters (65/95)

*TC: 25 min

STRENGTH:
3 sets of 3-5 Front Squats

WOD:
For time:
5-4-3-2-1 Ring MU
10-8-6-4-2 Squat Clean (115/175)

STRENGTH:
12 min EMOM of 1 time through the following complex:
Complex: 1 Power Clean, 1 Squat Clean, 1 Front Squat, 2 S2OH

WOD:
For Time:
- 30 Thrusters RX: 65/95, Comp: 95/135

STRENGTH:
12 min to work to a heavy DL double

WOD:
11 min AMRAP:
- 10 DL RX: 105/155, Comp: 185/275
= 9 C2B
= 8 HSPU

STRENGTH:
8 min Hang Snatch Technique
8 min EMOM 5 reps Hang Snatch - focus on barbell cycling

WOD:
6 min AMRAP:
- 8 Hang Sntach 75/115
- 8 Bar over burpees

STRENGTH:
10-8-6-4-2-1 Overhead Squat (out of the rack)

WOD:
13 min AMRAP
- 30 WB 14/20 *Comp ladies to the 10' Line
- 300m run

STRENGTH:
7-6-5-4-3 SDLHP

WOD:
8 min AMRAP:
- 8 SDLHP (RX: 65/95, Comp: 95/135)
- 8 T2B
- 8 Push Press (RX: 65/95, Comp: 95/135)

Wall Ball TABATA (14/20) *Comp ladies to 10' line

STRENGTH:
Back Squat 5-5-4-4-3-3

STRENGTH:
Squat Snatch 3-3-3-3-3 (re-grip)

WOD:
5 min AMRAP
- 10 Squat Snatch (65/95)
- 20 WB (14/20) - comp ladies 10' line

2 min rest

5 min AMRAP
- 10 Squat Snatch (65/95)
- 20 WB (14/20) - comp ladies 10' line

*Start the second AMRAP where you left off. One total score.

STRENGTH:
14 min E2MOM:
Strict Pull-up Complex or 4 Strict Pull-ups

WOD:
For Time:
- 50 KB Swings (RX: 35/53, Comp: 53/70)
- 600m Run
- 50 Pull-ups

STRENGTH:
S2OH 5-5-5-5-5-5

WOD:
For Time: 21-15-9
- Hang Clean & Jerk (75/115)
- T2B

STRENGTH:
15 min of 6-6-6-6-6 regrip DL

WOD:
12 min AMRAP
- 50 DU
- 15 DL (125/185)
- 5 Ring MU (scale: bar MU, big kipping C2B)

STRENGTH:
20 min of Clean & Jerk Technique/Strength

WOD:
15 min AMRAP:
- 6 Kipping HSPU (Comp: 1 Strict into 5 kipping)
- 3 C & J  (RX: 105/155) (Comp: 155/225)
- 1 min Rest