STRENGTH:
10-10-10-10 DL
*After each set of DL complete 10 HSPU

WOD:
4 Rounds:
1:00 on/1:00 off
Row, Bike or Ski

WOD:
3 RFT:
30 SA DB Snatch (35/50)
30 T2B

STRENGTH:
6-5-4-3-2-1 Front Squat
6-5-4-3-2-1 Strict Press

WOD:
4 min Max Rep DU

WOD:
For Time:
50 Single DB Box Step Up (20/24, 35/50)
50 C2B
50 Ab Mat Sit Ups
50 KB Swing (35/53)
50 Box Jumps (20/24)
50 Single Arm DB Hang Snatch (35/53)
50 T2B
50 KB SDLHP (35/53)

STRENGTH:
15 min EMOM: 1 Squat Clean & Jerk

WOD:
7 min:
Max Rep Wall Balls (14/20, 9/10')
*Every time you break: 10 S2OH (105/155)

STRENGTH:
8-8-8-8 Bench Press
*8 R/L Single Arm Bent Over Row after each set

WOD:
In Teams of 3:
15 min:
Max Cal Row
Max Rope Climb
Max Plate Push Ups

STRENGTH:
Snatch Triples

WOD:
"Isabel"
For Time:
30 Snatches (95/135)

WOD:
25 min AMRAP:
400m Run
12 DB Thrusters (35/50)
12 HSPU
1:00 Rest

STRENGTH:
Front Squat 10-8-6-4-4

WOD:
8 min AMRAP:
40 Walking Lunge Steps
10 Bar MU
20 Walking Lunge Steps
20 T2B

WOD:
4 RFT:
25 DL (Rx: 105/155, Comp: 135/205)
20 Box Jump (20/24")
15 HSPU

STRENGTH:
10 min EMOM: Complex: 1 Power Clean - 1 Hang Power Clean - 1 Hang Squat Clean - 1 Squat Clean

WOD:
13-11-9-7-5

Strict Pull Ups
*30 Unbroken WB after each set

WOD:
15 min AMRAP:
18 Burpee Box Jump Over (20/24)
15 Double Arm DB Squat (35/50)
12 Double Arm DB Snatch (35/50)

WOD:
For Time:
Rx:
15-12-9
Thrusters (75/115)
C2B

Comp:
15-12-9
Thrusters (95/135)
Ring MU

STRENGTH:
OHS 2-2-2-2
10 min EMOM: 2 re-grip Power Snatch

WOD:
4 min Max Rep:
Devils Press (35/50)

WOD:
For Time:
21-15-9 Hang Squat Clean (65/95)

*after each round:
20 Pull-ups
50 DU