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

W.O.D.
Every :30 seconds for 4 min: Power Snatch 55/75 (Rx: 5 reps, Comp: 7 reps)
From minute 4:00-5:00 Rest
@ 5 min mark 1 max unbroken set

STRENGTH:
Deadlift: 5 min to work up to 65%, then 5 @ 65%, 5 @ 75%, 5+ @ 85%
Strict Press: 5 min to work up to 65%, then 5 @ 65%, 5 @ 75%, 5+ @ 85%

7 min AMRAP:
- 5 SDLHP (95/135)
- 5 RD (Scale: 10 box dips)

TECHNIQUE:
15 min Ring MU Technique

15 min AMRAP:
- 7 MU (Scale: Bar MU, big kipping C2B)
- 20 Box Jump Overs (20/24)
- 30 Ab Mat Sit Ups

STRENGTH:
10 min 2 rep EMOM of Clean & Jerk

8 min AMRAP
- 50 DU
- 5 Clean & Jerks (Rx: 95/135, Comp: 115/185)

STRENGTH:
Back Squat:
5 min to work up to 65%, then 5 @ 65%, 5 @ 75%, 5+ @ 85%

For Time:
25-20-15-10-5

- Wall Ball (14/20)
- Pull Ups

STRENGTH:
10 min to work to heavy Power Clean

W.O.D.
6 min AMRAP
- 10 Clean and Jerks (65/95)
- 10 T2B

3 min Rest

6 min AMRAP
- 5 Clean and Jerks (95/135)
- 10 T2B

STRENGTH:
12 min to work to a heavy double on Front Squat


W.O.D.
For Time:

- 50 Thrusters (35/45)
- 800m Run
- 150 DU
- 50 Thrusters (35/45)

STRENGTH:
Strict Pull-ups & Ring Dips (superset) 8-6-4-2-2-4-6-8

W.O.D.

For Time:

- 50 Burpee Box Jump Overs 20/24
- 30 C2B (Scale: Pull-ups)

*12 min TC

8 min AMRAP:
- 10 Thrusters (70/100)
- 4 Ring MU (Scale: 4 strict C2B)

STRENGTH
4-4-4-4 Front Squats

STRENGTH:
10 sets of the following complex: 2 Power Cleans, 4 DL
After each set of the complex complete 3-10 unbroken Ring MU or strict pull ups.

5 min AMRAP:
- 5 pull ups
- 5 power cleans 95/135

STRENGTH:
Push Press 5-5-5-5

W.O.D.
6 RFT:
- 9 HR push ups
- 12 push press (55/75)
- 15 KB swing (35/53)

6 min AMRAP:
- 15 Pull-ups
- 15 Deadlifts (105/155)
- 15 ABMAT sit-ups

2 min Rest

6 min AMRAP
- 15 Pull-ups
- 15 Deadlifts (105/155)
- 15 ABMAT sit-ups

STRENGTH:
Power Cleans 3-3-3-3

STRENGTH:
Thruster 8-7-6-5-4

10 min AMRAP ladder 3/3, 6/6, 9/9...
- Burpee Box Jump (20/24)
- Thruster (65/95)

STRENGTH:
Back Squat: 10-5-10-5

W.O.D.
For 4 min 10 WB every 30 seconds (Scale: 6 WB)
on 5th min complete 1 max rep set of WB (14/20)

For 4 min 3/5 (women/men) HSPU every 30 seconds
on 5th min complete 1 max rep set of HSPU

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

8 min AMRAP:
- 15 Box Jumps (20/24)
- 10 T2B