25 min AMRAP:
With Partner:
1 person always rowing

1 Person Getting in 1 Full Round:
3 RC
15 T2B
20 Step Forward In Place Alt leg Lunges
30 Push Up Position Shoulder Taps (Comp: Free Standing HS Shoulder taps)

**Partner finish round and then switch!

*Score rounds and reps and total cals

Deadlift Regrip 3-3-3-3-3-3

10 min for Quality:
Superset: same as week one, try to do a little heavier on DB if appropriate
6 SLDL R with 1 DB
6 SLDL L with 1 DB
12 GHD Hip Extension - slow and controlled but no pause

6 min AMRAP:
40 DU
15 KBS 35/53 (Comp: 15 Double DB Hang Snatch 35/50)

5-4-3-2-2-2-2 Bench Press last

Superset: 12 min for Quality
10 Seated Double DB alt. Arm ZPress
Right into:
5-10 SHSPU
1 min Rest

5 min Max Rep Burpee Box Jump Up (20/24)

Front Squat 3-3-3-3-3 with a 2 sec Pause!

5x6 Back Rack Step Back Lunge

7 min AMRAP:
8 C2B (Comp: 4 reps of Complex the complex: 1 RMU + 1 RD)
20 Air Squats

15 min to establish Load for WOD

5 Rounds for Time & Load:
5 Snatch
2 min Rest
*Score: Time & Load
*14 min TC

Load: AHAP!!!

Post WOD 7 min:
For Quality:
15 Hollow Rocks
5-10 Strict Pull Ups

25 min AMRAP:
30 T2B
70 DU
10 WW
400m Run

*AMRAP score and machine used

Deadlift: No Noise 5-5-5-5-5

For Quality - 12 min:
12 Double DB alt leg SLDL
8 GHD Hip Extension - slow and controlled with 3 sec pause at the top

5 min AMRAP:
10 Alt Arm DB Snatch (35/50)
10 Single DB Goblet Squat (35/50)

*Score: load for sets of 5 on DL, AMRAP

10-8-6-4-4-4 Strict Press

Superset:
4-5 Rounds:
5-12 Push Ups

Right into:
12 Double DB alt. Arm DB Bench
1 min Rest

6 min Max Rep: C2B Pull Ups
**Every Break 5 Burpees

Front Squat 4-4–4-4-4 - score 1
8-8-8-8-8 Back Rack Alt Leg Step Back Lunge

7 min Max Rep Single DB Box Step Ups (20/24, 35/50)

15 min to establish Load for WOD (about 75% if you have an established 1 RM)

5 Rounds for Time & Load:
5 Clean & Jerks
2 min Rest

Post WOD: 100 AMSU or Vups for Quality

25 min AMRAP:
12 Ring Muscle Ups
24 Box Jump Ups (20/24)
12 KB Goblet Position Lunge-Lunge-Squat (35/53)
24 KB Swings (35/53)
400m Run

Deadlift: Week 1: 10-10-10-10 (all at SAME load)

For Quality - 12 min:
8 SLDL R with 1 DB
8 SLDL L with 1 DB
8 GHD Hip Extension

6 min AMRAP:
8 Alt. Arm Devils Clean (35/50)
8 Lateral burpee over DB

10-8-6-4-4-4 Bench Press

Superset: 4 Rounds:
5-10 SHSPU
Right into:
12 Seated Double DB alt. Arm ZPress
1 min Rest

5 min Max Rep: Strict Pull Ups

Front Squat 5-5-5-5-5-5 (22 min)
1st 3 sets with 2 sec pause at the bottom
2nd 3 sets no pause

10-10-10-10 Back Rack Alt Leg Step Back Lunge

7 min AMRAP:
15 Wall Balls (14/20)
10 T2B

15 min EMOM: 1 Snatch

For Time:
21-15-9:
Power Snatch (75/115)
T2B