STRENGTH:
15 min to build on the Complex:
Power Clean
Squat Clean
Hang Squat Clean
Front Squat

WOD:
6 min Max Rep:
DB Clusters (35/50)

STRENGTH:
12 min EMOM complex:
1 Squat Snatch
1 Hang Squat Snatch

WOD:
8 min AMRAP:
7 Power Snatch (95/135)
7 C2B
7 HSPU

STRENGTH:
Bench Press: 10-8-6-4-2

WOD:
Partner WOD: You Go/I Go
For Time:
1800m Run
200 Bar Facing Over Burpees

WOD:
Mary
20 min AMRAP:
5 HSPU
10 Pistols
15 Pull Ups

-OR-

Cindy
20 min AMRAP:
5 Pull Ups
10 Push Ups
15 Air Squats

Post WOD:
100 Hollow Rocks
50 Bridges with Hiip Halo
50 Ab Mat Sit Ups

DEADLIFT:
No Noise DL 8-8-8-8

WOD:
7 min Max Rep:
Double DB Burpee Box Step Overs (20/24, 35/50)

STRENGTH:
Split Jerk Doubles

WOD:
9 min AMRAP:
5 Clean & Jerk (105/155)
35 DU

STRENGTH:
Power Clean tng' Doubles

WOD:
For Time:
15-12-9
Power Clean (105/155)
HSPU

- 3 min Rest -

9-6-3
Power Clean (115/175)
RMU

STRENGTH:
Front Squat 3-3-3-3-3-3

WOD:
For Time:
18-15-12-9
Strict Pull Ups
Thrusters (65/95)

STRENGTH:
DL 8-8-6-6-4-4

WOD:
14 min AMRAP:
50 WB (14/20, 9/10’)
30 DL (95/135)

STRENGTH:
4-4-4 Strict Press
4-4-4 Push Press
4-4-4 Push Jerk

WOD:
8 min AMRAP:
40 DU
10 Double DB S2OH (35/50)

WOD:
For Time:
2-4-6-8-10-12 Strict HSPU

*After each set of Strict HSPU: 15 KBS (35/53)

Post WOD:
10-10-10 Back Squat

Open WOD 16.3
7 min AMRAP:
10 Power Snatch (55/75)
3 BMU

Post WOD:
10-10-10-10 Double DB Bench Press

WOD:
6 RFT:
10 Double DB Squats (35/50)
200m Run

Post WOD:
Core Work

STRENGTH:
12-12-12-12 Double DB DL

WOD:
For Time:
30 Double DB Snatch (35/50)
75 C2B
30 Double DB Snatch (35/50)

STRENGTH:
12 min EMOM: 1 Squat Clean & Jerk

WOD:
9 min AMRAP:
Ascending Ladder: 3/3, 6/6, 9/9...
Front Squats (95/135)
T2B