WOD:
30 min AMRAP:
30 KB Swing (35/53)
100 DU
30 Ab Mat Situps

STRENGTH:
5 sets Max Rep strict pull ups
2:00 Rest between

Partner WOD:
15 min AMRAP:
7 Burpee Box Jump Overs (20/24)
14 Single Arm DB Snatch (35/50)

STRENGTH:
12 min to build to Squat Clean re-grip triples

WOD:
For Time:
21-15-9
Power Clean (Rx: 75/115, Comp: 105/155)
Front Squat (Rx: 75/115, Comp: 105/155)

STRENGTH:
5-5-5 Push Press
3-3-3 Push Jerk
1-1-1 Split Jerk

WOD:
5 min Max Rep:
SA DB Hang Clean & Jerk (35/50)

STRENGTH:
5-4-3-2-1 Snatch

WOD:
5 RFT:
9 Power Snatch
4 RMU

WOD:
12 min AMRAP:
15 HSPU
72' Double DB Walking Lunges (35/50)

Post WOD:
2x:
1:00 Handstand/Push Up Position Hold
40 Hollow Rocks
30 Supermans
20 V-ups

STRENGTH:
Thrusters 6-5-4-3-2–1

WOD:
9 min AMRAP:
10 Thrusters (70/100)
10 C2B
35 DU

WOD:
On a running clock:
0-5 min Max Cal AB
1:00 Rest
6-11 min Max 24’ Double Arm KB Farmer Carry
1:00 Rest
12-17 min Max Cal Row
1:00 Rest
18-23 min Max DB Bench Press

STRENGTH:
10 min to build on the complex:
1 DL - 1 Hang Clean - 1 S2OH

WOD:
13 min AMRAP:

3/3/3, 6/6/6, 9/9/9...

DL (95/135)
Hang Clean (95/135)
S2OH (95/135)

*After each round you have 1 Rope Climb

WOD:
For Time:
15-12-9 Double DB Clean & Jerk (35/50)
9-6-3 BMU

Post WOD:
100 Ab Mat Sit Ups

WOD:
Strict Cindy
20 min AMRAP:
5 Strict Pullups
10 LEGIT Pushups
15 Air Squats

WOD:
8 min AMRAP:
20 Single DB Snatch (35/50)
10 Lateral Burpees

5x:
15 Double KB DL ----> 50' Farmer Walk

STRENGTH:
3-3-3-3 Front Squat

WOD:
20 min AMRAP:
9 T2B
12 Box Jump Overs (20/24)
15 Wall Balls (14/20, 9/10')

WOD:
8 RFT:
3 Snatch (Rx: 65/95, Comp: 115/175)
7 C2B
25 DU

"Nasty Girls"
3 RFT:
50 Air Squats
7 Muscle-Ups
10 Hang Power Cleans (95/135)