STRENGTH:
10 min EMOM Complex:
1 DL
1 Hang Power Clean
1 Front Squat
1 S2OH

WOD:
7 min AMRAP:
12 Double DB Squats (35/50)
12 T2B

Power Cleans 3-3-3-3-3 (touch n go)

Superset:
Strict Pull Ups 6-6-6-6-6
Push Ups 10-10-10-10-10

For Time: 400m Run

12 min EMOM: 1 Squat Clean
@ 13 min mark:
8 min AMRAP:
Bar Facing Over Burpees
15 WB (14/20, 9/10)

STRENGTH:
12 min EMOM: 1 Squat Snatch

WOD:
10 min AMRAP:
10 Snatch (55/75)
10 OHS (55/75)
35 DU

STRENGTH:
Jerk: 5-5-5-5

WOD:
For Time:
Buy In: 800m Run
21-15-9:
HSPU
T2B
Buy Out: 800m Run

STRENGTH:
Strict Press 12-10-8-6-4
Back Squat 12-10-8-6-4
DL 12-10-8-6-4

Skill Work: Single Arm DB Overhead Squat

WOD:
14 min AMRAP:
24' SA OH Walking Lunges Right Arm (35/50)
24' SA OH Walking Lunges Left Arm (35/50)
12 DB OHS Right Arm (35/50)
12 DB OHS Left Arm (35/50)
24 Alternating Single Arm DB Snatch (35/50)

WOD:
Max Reps:
0-5 min: Max Cal Row
5-10 min: Max Rep Strict HSPU

Post WOD:
100 Ab Mat Sit Ups
Hip Halo
Foam Roll

STRENGTH:
Power Clean 3-3-3-3
Front Squat 5-5-5-5

WOD:
"Karen"
For Time:
150 WB (14/20, 9/10')

STRENGTH:
OHS: 5-4-3-2-1-1-1

WOD:
10 min AMRAP:
10 Squat Snatch (75/115)
100 DU

STRENGTH:
8 min to build to a Thruster double

Open WOD 14.5:
For Time:
21-18-15-12-9-6-3
Thrusters
Bar Facing Over Burpees

STRENGTH:
15 min work on re-grip Squat Clean doubles

WOD:
"Elizabeth"
For Time:
21-15-9
Squat Cleans (95/135)
Ring Dips

WOD:
12 min AMRAP:
40 SA DB Snatch (35/50)
40 Ab Mat Situps
400m Run

Post WOD:
Hang Squat Snatch

STRENGTH:
7 min EMOM:
3-7 SHSPU

WOD:
For Time:
100’ HSW
50 Double DB Box Step Overs (20/24, 35/50)
100’ HSW
50 Box Jump Over (20/24)

STRENGTH:
Back Squat:
5x3 Tempo: 3 seconds down, 1 second at the bottom, strong out of the hole
5x3 Regular

WOD:
7 min AMRAP:
50’ Double DB Walking Lunges (35/50)
10 T2B