TECHNIQUE:
20 min MU work

WOD:
8 min AMRAP 3/3, 6/6, 9/9...
- Power Snatch (85/115)
- T2B

STRENGTH:
10 minutes to work up to a heavy DL triple

WOD:
3 RFT:
- 60 DU
- 30 Rig Touch Burpees
- 15 Deadlifts 165/245

STRENGTH:
20 minutes to complete 5 Rounds:
- 5 Front Squats
- 5 Strict Pull Ups/Weighted Pull ups
- 
5 Banded Ring Dips/Strict Ring Dips/Weighted Ring Dips

WOD:
2 RFT:
- 20 Thrusters (65/95)
- 
20 Pull ups
- 20 Wall Balls (14/20)
- 300m Run

STRENGTH:
EMOM: 10 min 3 rep Hang Squat Clean

WOD:
8 min AMRAP:
- 5 Strict Press (65/95) (scale: Push Press)
- 8 T2B
- 11 Hang Squat Clean (65/95)

STRENGTH:
6-5-4-3-2 Overhead Squat (out of the rack)

WOD:
8 min AMRAP
- 5 Power Snatch (95/135)
- 5 Squat Snatch (95/135)
- 5 OH Squat (95/135)

Post WOD Extra Credit: Max Effort 700m Row

STRENGTH:
8 min to work to heavy 3 rep Hang Power Clean

WOD:
8 min AMRAP:
- 20 Hang Power Clean (Rx: 95/135)
- 20 T2B

2 min Rest

5 min AMRAP
- 10 Hang Power Clean (Rx: 95/135)
- 10 T2B

STRENGTH:
12 min to find 1 Rep Max Squat Snatch

WOD:
12 min AMRAP:
2/2, 4/4, 6/6…
- Squat Snatch (105/155)
- BJ (20/24)
- HSPU

STRENGTH:
5-4-3-2 Jerk (out of the rack)

WOD:
2 RFT:
3-6-9-12
- C&J (95/135)
- T2B

STRENGTH:
10-8-6-4-3-2 Back Squat

WOD:
15 min AMRAP:
- 50 Wall balls (14/20)
- 50 ABMAT Sit-Ups
- 50 Walking Lunge Steps
- 50 KB Swings (35/53)

STRENGTH:
10-8-6-4-3-2 Deadlift

WOD:
9 min AMRAP:
- 7 Deadlift (RX: 155/225), (Comp: 225/345)
- 5 Muscle Up (Scale: Bar MU, Pull up)

STRENGTH:
9 min EMOM 3-5 Strict Pull Ups (Comp: Strict C2B)

WOD:
11 min AMRAP:
- 20 Pull ups
- 1 50m Shuttle Run
- 15 Pull Ups
- 2 50m Shuttle Runs
- 10 Pull Ups
- 3 50m Shuttle Runs

STRENGTH:
10 min of snatch strength/technique 5-4-3-3-3

WOD:
"AMANDA"
For Time: 9-7-5
- Ring Muscle Up (Scale: Strict C2B)
- Squat Snatch (95/135)

STRENGTH:
10 min to find a re-grip set of 8 DL

WOD:
12 min AMRAP:
- 5 S2OH 75/115
- 10 DL 75/115
- 15 BJ 20/24

STRENGTH:
12 min to find 1 Rep Max Clean & Jerk

WOD:
For Time: 30 Rounds
- 1 Clean & Jerk (Rx: 95/135, Comp: 135/205)
- 3 Bar Over Facing Burpees

*22 min TC

STRENGTH:
Front Squat 5 @ 75%, 3 @ 85%, 1+ @ 95%

WOD:
For Time: 21-15-9
- Hang Squat Clean (75/115)
- C2B