8 min to work to a heavy load on the complex: 2 push press, 4 jerks (can be push jerk or split jerk)

7 min EMOM of the complex: 2 Push Press, 4 Jerks

For Time:
- 200m Run with Med Ball carry (14/20)
- 200m Run with Kettlebell carry (35/53)
- 200m Run with MB and KB carry (14/20, 35/53)
- 200m Run

*10 min TC

STRENGTH:
10 min to work to a heavy DL triple

7 min AMRAP:
1/1, 2/2, 3/3...

- Deadlift (Regional: 275/405, Comp: 205/315, Rx: 155/225)
- Muscle Up (Regional: Strict MU, Comp: Ring MU, Rx: Bar MU)

STRENGTH:
15 min to work to a heavy Clean & Jerk

10 min AMRAP:
- 3 Power Cleans (75/115)
- 6 Squat Cleans (75/115)
- 9 Front Squats (75/115)
- 12 C2B

STRENGTH:
6 min to work to a heavy squat snatch
6 min to work to a heavy squat clean

WOD:
6 min AMRAP:
- 1 Squat Clean (Rx: 95/135, Comp: 115/175)
- 1 Squat Snatch (Rx: 95/135, Comp: 115/175)

STRENGTH:
8 min to work up to a heavy load for 8 overhead barbell walking lunge steps

WOD:

For Time:
- 30 Overhead barbell walking lunge steps (65/95)
- 100 DU
- 20 Overhead barbell walking lunge steps (65/95)
- 75 DU
- 10 Overhead barbell walking lunge steps (65/95)
- 50 DU

For 6 Minutes:
Every 30 seconds - 1 Snatch

WOD
7 min AMRAP:
2/2, 4/4, 6/6...

- Power Snatch (65/95)
- Burpee Box Jump Over (24/30)

STRENGTH:
Power Clean 5-4-3-2-1 (must be tn'g)

Front Squat 4 sets of 3-5 reps (out of the rack)

WOD
For Time:

- 1200m Run

STRENGTH:
Deadlift:
4 min to work up to 40%, 5 @ 40%, 5 @ 50%, 5 @ 60%

Strict Press:
4 min to work up to 40%, 5 @ 40%, 5 @ 50%, 5 @ 60%

WOD
For Time: 21-15-9

- Deadlifts (Rx: 155/225, Comp: 185/275)
- Box Jumps (20/24)

STRENGTH:
Back Squat:
4 min to work up to 40%, 5 @ 40%, 5 @ 50%, 5 @ 60%

WOD
For Time:

- 60 DU
- 45 WB (14/20)
- 30 Thrusters (65/95)
- 15 HSPU

Rest 4 min

- 60 DU
- 45 WB (14/20)
- 30 Thrusters (65/95)
- 15 HSPU

STRENGTH:
Deadlift:
6 min to work up to 75%, 5 @ 75%, 3 @ 85%, 1+ @ 95%

Strict Press:
5 min to work up to 75%, 5 @ 75%, 3 @ 85%, 1+ @ 95%

W.O.D.
7 min Max Rep:
Ring Muscle Ups

Power Snatch - touch n' go
11 reps
1 min rest
9 reps
1 min rest
7 reps
1 min rest
5 reps
1 min rest
3 reps

W.O.D.
3 RFT:
- 50 DU
- 8 KB G2OH with Right Arm (35/53)
- 8 KB OH Walking Lunges with Right Arm (35/53)
- 50 DU
- 8 KB G2OH with Left Arm (35/53)
- 8 KB OH Walking Lunges with Left Arm (35/53)

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

For Time:
- 15 Squat Cleans (95/135)
- 200m Run
- 12 Squat Cleans (95/135)
- 200m Run
- 9 Squat Cleans (95/135)
- 200m Run
- 6 Squat Cleans (95/135)
- 200m Run
- 3 Squat Cleans (95/135)
- 200m Run

*15min TC

STRENGTH:
Deadlift:
5 min to work up to 70%, 3 @ 70%, 3 @ 80%, 3+ @ 90%

Strict Press:
5 min to work up to 70%, 3 @ 70%, 3 @ 80%, 3+ @ 90%

8 min AMRAP: 3/3, 6/6, 9/9...
- Power Clean (75/115)
- S2OH (75/115)

10 min 2 rep EMOM of Snatch


W.O.D.
For Time:

- 60 Cal Row
- 30 T2B
- 15 Snatch (95/135)

15 min running clock: 3 min at each station: :30 work/:30 rest

- Bar MU (scale: Kipping C2B)
- Handstand Walk
- 15m Shuttle Runs
- Strict Pull Ups
- Burpees

*1 total score of all reps completed for all movements