10 min EMOM:
0-5: 2 Tng Squat Snatch
5-10: 1 Squat Snatch

12 min AMRAP:
10 Squat Snatch (Rx: 65/95, Comp: 95/135)
15 T2B
20 AMSU

Jerks 3-1-3-1-3-1

10 min AMRAP:
50’ HSW
50 DU

Front Squat 10-5-10-5-10-5

8 min AMRAP:
14 FS (75/115)
7 BMU

-2 min Rest-

For Time:
14 FS (75/115)
7 BMU

*3 min TC

DL 10-5-10-5-10-5

For Time:
21-15-9:
DL (Rx: 95/135, Comp: 115/175)
Hang Power Clean (Rx: 95/135, Comp: 115/175)
*200m Run after each set

*10 min TC

For Time: .com WOD
10-8-6-4-2:
Cleans (Rx: 115/165, Comp: 155/225)
Chest-to-wall SHSPU

Post:
For Quality.
6-5-4-3-2:
Pick One: RMU, SRMU, BMU, Jumping BMU, SPU, light band SPU, HARD Recline Pulls

*8 BBJO after each set

12 min Clock: 12 Rounds:
:30 Hard
:30 Recovery

12 min AMRAP:
12 Power Snatch (65/95)
12 Cals on Machine

12 min EMOM of the complex:
3 DL
2 Hang Squat Clean
1 Jerk
*add load every 3 min of the EMOM

WOD:
2 RFT:
21 DL (RX: 75/115, Comp: 95/135)
15 Hang Squat Clean (RX: 75/115, Comp: 95/135)
9 Jerks (RX: 75/115, Comp: 95/135)
75 DU

Back Squat 6-5-4-3-2

9 min AMRAP:
20 Goblet Single KB Box Step Ups (35/53, 20/24)
15 T2B

20 min AMRAP:
40 Wall Balls (14/20, 9/10)
40 Single Alt Arm DB Snatch (35/50)
40 Pull Ups
400m Run

For Time:
21-18-15-12-9-6-3:
Double DB Thrusters (35/50)
Box Jumps (20/24)

On running Clock: 6 min
1 min Farmer Hold
1 min Forearm Plank Hold
1 min Farmer Hold
:30 R/L Side Plank
1 min Farmer Hold
1 min Hollow

9/11 Memorial WOD:
9 RFT: (September)
11 Hang Power Snatch 65/95 (11th)
38 DU (343 NY Firefighter deaths on 9/11)

Post WOD:
5 min Max Rep SHSPU

Teams of 2:
24 min AMRAP: You Go/I Go:
60 Cal Row
50 Deadlifts (Rx: 105/155, Comp: 125/185)
40 C2B
30 T2B
20 BFOB
10 Squat Clean & Jerk Rx: (105/155, Comp: 125/185)

Tag hands between all transitions!

Superset Strength:
16-14-12-10-8-6:
Barbell Bench Press
right into:
Front Rack Double DB Walking Lunge Steps
2 min Rest

6 min AMRAP:
10 Heavy KB Swings
10 Hollow Rocks

10 min AMRAP of Cindy (Score 1)
at 10 min Mark:
1 Mile Run
*Score 2: Mile Time

15 min AMRAP:
10 BMU
10 Double DB Burpee DL (35/50)
10 Double DB Step Back Lunge (35/50)
10 Double DB Box Step Ups (35/50, 20/24)

Post: Double DB Bench Press 10-10-10-10-10