5-4-4-3-3-2-2 Front Squat From Floor

For Time:
21-15-9
Front Squat (95/135)
C2B

10-8-6-4-2 Strict Press
10-8-6-4-2 Barbell Bench Press

5 min AMRAP:
5 Strict Pull Ups
5 T2B

Front Squat: Work to a heavy set of 4

14 min AMRAP:
50’ HSW
12 BMU
18 Double DB Front Squats (35/50)

25 min EMOM: 5x through
1: 1-3 RC
2: 12 Power Cleans Unbroken (65/95)
3: Sandbag/Dball/Slam Ball/Med Ball Bear Hug Hold :30 sec Unbroken
4: 50 DU
5: Rest

20 min to build or work up in load on complex:
1 Snatch Pull
1 Power Snatch
1 OHS
-regrip-
1 Squat Snatch

On 10 min Clock with a Partner:
Accumulate as many cals as possible on Rower

Accumulate as many reps as possible on OHS (Rx: 65/95, Comp: 85/125)

*Partners can switch any time.

20 min AMRAP:
30 Alt. DB Snatch (35/50)
25 Wall Balls (14/20, 9/10’)
200m Run
15 Lateral BBJO (20/24)

Post:
5 min EMOM:
1st 30 seconds: Forearm Plank Hold
2nd 30 seconds: Tuck/Pike Hold

Back Squat 5-5-5-5-5

*After each set of back squats, do 25'-50' feet of HSW, bear crawl or core gliders/sliders.

16 min AMRAP:
50’ Single DB OH Walking Lunge (35/50)
7 WW
200m Run

12 min AMRAP:
4 RMU
8 Double DB Devils Press (35/50)
12 Box Jump Overs (20/24)

Post WOD: 10-10-10-10 DL

5x:
1:00 Heavy Double DB/KB Farmer Carry
2:00 Rest

10 min AMRAP: Ladder by 5’s 5/5/5, 10/10/10, 15/15/15…
KBS (35/53)
KB Goblet Squat (35/53)
Lateral Burpee Over KB

15 min: EMOM of Complex:
1 Power Clean
3 FS
1 Jerk

7 min AMRAP:
12 Thrusters (65/95)
40 DU

For Time:
100 Box Step Ups (20/24)
50 T2B
100 Box Step Ups (20/24)
50 C2B
100 Box Step Ups (20/24)
50 Push Ups (Comp: HSPU)

Hang Squat Clean 5-5-3-3-3-1-1-1-1

7 min Max Cal on Machine

12-10-8-6-4-4 Double DB Bench Press

20 min AMRAP:
40 Single DB Snatch (Switch every 10 R/L) (35/50)
200m Run
40 Single DB Thruster (Switch every 10 R/L) (35/50)
200m Run
40 Single DB Step Back Lunge Alternate Legs (35/50)
200m Run
40 AMSU
200m Run

10 min AMRAP:
21 DL (135/185)
15 C2B
9 BFOB

5 min Rest

10 min AMRAP:
21 T2B
15 Power Clean (105/155)
9 Box Jump Overs (20/24)

5-5-5-3-3-3 Push Press

3 RFT:
400m Run
15 Wall Walks (Comp: 15 C2W HSPU)