STRENGTH:
Back Squat: 5-3-1+

WOD:
For Time:
30 OHS (75/115)
15 RMU
20 OHS (75/115)
10 RMU

STRENGTH:
Strict Press: 3-3-3+

WOD:
Running Annie
For Time:
50-40-30-20-10:
DU
Ab mat sit-ups
*200m run after each round

SNATCH:
10 min Snatch EMOM Complex:
2 Power Snatch
1 Hang Power Snatch

WOD:
10 min AMRAP:
21 Hang Power Snatch (65/95)
15 Perfect Pushups
9 Strict Pullups

STRENGTH:
Back Squat: 3-3-3+

WOD:
For Time:
100 Front Squats (Rx: 65/95, Comp: 75/115)
*At the top of each minute: Rx: 3 Burpees, Comp: 5 Burpees

STRENGTH:
DL: 5-5-5+

WOD:
8 min AMRAP:
40 Single Arm Alt. DB Snatch (35/50)
20 Ab Mat Situps

STRENGTH:
Strict Press: 5-5-5+

WOD:
10 min AMRAP:
10 HSPU
20 Double DB Box Step Overs (20/24, 35/50)

STRENGTH:
10 min EMOM Complex:
1 Power Clean
1 Hang Power Clean
1 Jerk

WOD:
14 min AMRAP:
2/2/2, 4/4/4, 6/6/6...
C2B
Power Clean (75/115)
Lateral Bar Over Burpees

STRENGTH:
Back Squat: 5-5-5+

WOD:
4 RFT:
400m Run
50 Air Squats

For Time:
9-7-5
Ring Muscle Up

Post WOD:
Snatch Work

STRENGTH:
Front Squat 6-5-4-3

WOD:
15 min AMRAP:
7 Strict Pull Ups
200m Run
20 WB (14/20, 9/10')
1:00 Rest

STRENGTH:
12 min EMOM: Complex:
1 Power Snatch
1 Hang Power Snatch
1 Hang Squat Snatch

WOD:
12 min AMRAP:
35 DU
10 Power Snatch (55/75)
35 DU
10 Hang Power Snatch (55/75)

STRENGTH:
DL 10-8-6-4-2

WOD:
10 min AMRAP:
15 DL (155/225)
15 SA DB S2OH Right (35/50)
15 SA DB S2OH Left (35/50)

WOD:
5 RFT:
25 KB Swings (35/53)
15 Box Jumps (20/24)

Post WOD:
50 Box Step Ups

STRENGTH:
10 min to build to a heavy Thruster triple

WOD:
For Time:
21-15-9
Thrusters (65/95)
T2B
Bar Facing Over Burpees