STRENGTH:
5 min Snatch Cycle Work :20 on/:40 off

WOD:
2 RFT:
2-4-6-8
- Power Snatch (95/135)
- T2B

STRENGTH:
Power Clean 5 @ 70%, 3 @ 80%, 1+ @ 90%

WOD:
12 min AMRAP:
- 7 S2OH (Rx: 75/115) (Comp: 125/185)
- 14 BJ (20/24)

STRENGTH:
Push Press: 5 @ 70%, 3 @ 80%, 1+ @ 90%

WOD:
4 RFT:
- 5 Strict Pull Ups
- 10 C2B
- 15 Pull Ups
- 30 Ab Mat Sit Ups

STRENGTH:
Power Snatch: 12 min to work to a heavy triple

WOD:
3 RFT
- 15 Power Snatch (65/95)
- 400m Run

STRENGTH:
Front Squat: 3 @ 70%, 3 @ 80%, 3+ @ 90%

WOD:
25 min AMRAP:
- 7 Thrusters 95/135
- 7 HSPU
- 75 DU
2 min Rest

TECHNIQUE:
20 min MU/Pull Up technique work

WOD:
For Time:
- 100 Burpee BJ Overs (20/24)

*TC: 14 min

STRENGTH:
Power Clean: 3 @ 65%, 3 @ 75%, 3+ @ 85% (must be touch n go)

WOD:
21-15-9
- Deadlift (155/225)
- Overhead Squat (95/135)

*You will have 1 barball, and you will be loading/deloading throughout the WOD

*13 min TC

STRENGTH:
Push Press 3 @ 65%, 3 @ 75%, 3+ @ 85%

WOD:
For Time:
8-6-4-2 Ring MU (Scale: BMU, or strict C2B)
12-10-8-6 HSPU (Comp: strict)

*15 min TC

Extra Credit Post WOD: Max 500m Row

STRENGTH:
Front Squat 5 @ 65%, 5 @ 75%, 5+ @ 85%

WOD:
3 RFT:
- 45 Wall Balls (14/20) *Comp ladies to 10' line
- 15 Ring Dips

*16 min TC

STRENGTH:
Power Clean: 5 @ 60%, 5 @ 70%, 5+ @ 80% (must be touch n' go)

11 min AMRAP:

- 3 Power Clean (95/135)
- 4 Front Squats (95/135)
- 5 Push Press (95/135)
- 6 Bar over facing burpees

STRENGTH:
Push Press 5 @ 60%, 5 @ 70%, 5+ @ 80%

WOD:
3RFT:

- 400m Run
- 10 DL (175/250)
- 15 T2B

*TC: 16 min

STRENGTH:
10 min to build to a heavy load on the complex: Squat Clean, Front Squat, Jerk

8 min EMOM: 1 rep of the complex: Squat Clean, Front Squat, Jerk

WOD:
5 min Max Rep Cluster (75/115)

STRENGTH:
1 set of max rep strict pull ups
2 min rest
1 set of max rep strict pull ups
2 min rest
1 set of max rep butterfly or kipping C2B
2 min rest
1 set of max rep kipping C2B
2 min rest
1 set of max rep butterfly or kipping pull ups
2 min rest
1 set of max rep kipping pull ups

FOR TIME:
300 DU (Scale: 600 singles)

STRENGTH:

10 min to work to a heavy load on the complex: 3 hang power snatch, 3 power snatch

7 min EMOM of the complex: 3 hang power snatch, 3 power
snatch

WOD:
3 RFT:
- 15 snatch (55/75)
- 200m Run

STRENGTH:
7-5-3-1 Thruster

WOD:
20-15-10-5
Thruster (65/95)
C2B