WOD:
4 RFT :
20 Double DB DL (35/50)
15 Double DB Front Squat (35/50)
10 Double DB S2OH (35/50)
5 Strict Pull Ups

STRENGTH:
5-5-5-5 Tempo Back Squat

WOD:
12 min AMRAP:
75 DU
15 Hang Cleans (Rx: 75/115, Comp: 105/155)
1:00 Rest

STRENGTH:
10 min to work up to a Squat Snatch single

WOD:
14 min AMRAP:
6 Squat Snatch (105/155)
9 Bar Facing Over Burpees
12 T2B

STRENGTH:
Strict Pull Up: 4 x 6-9
Kipping Pull Up: 4 x 6-9
C2B Kipping Pull Up: 4 x 6-9

WOD:
For Time:
500m Row

STRENGTH:
3-3-3-3 Re-Grip Snatch Grip DL

WOD:
21-15-9
Dead Lift (155/225)
Double DB Box Step Overs (20/24, 35/50)

STRENGTH:
8 min EMOM Complex:
Power Snatch
Hang Power Snatch
Hang Squat Snatch
OHS

WOD:
For Time:
100’ SA DB OH Walking Lunges (35/50)
15 T2B
75’ SA DB OH Walking Lunge Steps (35/50)
15 T2B
50’ SA DB OH Walking Lunge Steps (35/50)
15 T2B
25’ SA DB OH Walking Lunge Steps (35/50)
15 T2B

STRENGTH:
3-3-3-3 Pause Front Squat

WOD:
For Time:
21-15-9:
Double DB Thruster (35/50)
9-7-5:
Ring MU

STRENGTH:
4-4-4-4 Re-grip DL

WOD:
10 min AMRAP:
21 DL (95/135)
15 HSPU
9 Hang Cleans (95/135)

STRENGTH:
5-5-5-3-3 Bench Press

WOD:
15 min AMRAP:
200m Run
10 Burpee BJ Overs (20/24)

STRENGTH:
15 min to work up to a heavy Squat Clean

WOD:
8 min AMRAP:
4 BMU
3 Squat Cleans @ 75% of heaviest load completed during the 15 min strength.

STRENGTH:
‪8-8-8-8 No Noise DL‬

WOD:
‪5x:‬
‪:45 sec Max Cal on Assault Bike‬
‪50’ Double DB Front Rack Walking Lunges (unbroken)‬
‪Rest 2-3 min‬

STRENGTH:
6-6-6-6 Tng’ Power Clean & Jerk

WOD:
For Time:
30 Clean & Jerks 95/135 (Grace)
150’ Handstand Walk
70 KB Swings (35/53)

STRENGTH:
5-5-5-5 Tempo Front Squat

WOD:
11 min AMRAP:
25 Wall Ball (14/20, 9/10)
15 T2B

WOD:
2 Rounds of Max Reps: 2 min of work, 1 min transition

Ring Muscle Ups
Lateral Burpee Over DB
Cal Row
SA DB S2OH (35/50)

STRENGTH:
10 min EMOM: 2 Re-grip Squat Snatch

WOD:
3 RFT:
10 OHS (95/135)
50 DU