12 min EMOM:
Power Clean
Hang Squat Clean
Jerk

For Time:
21-15-9:
Power Clean & Jerk (Rx: 65/95, Comp: 75/115)
T2B
Front Squat (Rx: 65/95, Comp: 75/115)

For Time:
200 DU
30 Burpee BMU
200 DU

12 min For Quality:
8 Kneeling Slasher to Halo
20 Hollow Rocks
8 Side Plank Twists R
8 Side Plank Twists L

Front Squat: 5-5-4-4-3-3

On 13 min Clock:
70 WB (14/20, 9/10’)
150’ HSW
30 WB
IRT: Max Rep WW

5x Superset:
5 DL
10 Double DB Strict Press
1:30 Rest

7 min AMRAP:
8 Double DB Burpee DL (35/50)
12 Double DB S2OH (35/50)

For Time:
2 Rounds:
800m Run
30 Pull Ups
60 Push Ups
90 Air Squats

Then:
400m Run

Comp: Going to do murph in VEST? If your fitness supports it, wear it for Round 1, and the 800m run of round 2.

25 min AMRAP:
10 WW
20 KBS (35/53)
30 MBSC (14/20)
40 AMSU
50 DU

16 min to build in sets of 3 Hang Power Snatch

Partner WOD:
On 12 min Clock:
Both partners working at same time:

Accumulate:
Max Cal Row
Max Rep Hang Power Snatch (75/115)

*Partners Switch as needed.
*2 scores at end: Total cals & Total Snatch

20 min E2MOM:
1 Squat Clean
1 Jerk
2 Front Squats
1 Jerk

8 min AMRAP:
4 Squat Clean & Jerk 95/135 (Comp: 115/175)
16 T2B

5 Sets: 10 Double KB/DB DL into 50’ Farmer Carry into 5 DL
1:30 rest between sets

On a 20 min Clock:
200m Double DB Carry (35/50)
50 MB Box Step Overs (14/20, 20/24)
400m MB Run (14/20)
50 Double DB Box Step Ups (35/50, 20/24)
200m Single DB Carry (35/50)
IRT: Lateral Burpee BJO

For Time:
Buy in: 800m Run
4 Rounds:
15 Pull Ups
30 Push Ups
45 Air Squats
Buy Out: 800m Run

Planning to do Murph in Vest? If your fitness supports it, wear it for 1st 800m & 2 rounds. Take off after 2 rounds and finish without a vest.

7 min AMRAP:
7 Double DB Squat Cleans (35/50)
5 RMU

-4 min Rest-

7 min AMRAP:
55 DU
10 HSPU (Rx: Kipping, Comp: Strict)

10-8-6-4-2 DL
10-8-6-4-2 Bench Press

For Time:
1000m Row

Max Load on the Complex: 3 Thrusters + 4 Front Squats

13 min AMRAP:
8 Thruster (Rx: 70/100, Comp: 95/135)
50’ HSW
18 T2B

15 min EMOM: 1 Snatch

For Time:
21-15-9:
Snatch (65/95)
Lateral BOB

28 min AMRAP:
200m Run

1 Round Round of Double Cindy:
10 Pull Ups (Comp: SPU)
20 Push Ups
30 Air Squats