WOD:
In 21 minutes:

2 Mile Run

In the remaining time:
- 30 DL (155/225)
- 20 (185/275)
- Max Reps (205/315)

For Time: Partner WOD: You Go - I Go
10,000m Row

WOD:
For Time:
1-2-3-4-5-6-7-8-9-10

Strict HSPU

*After each set of Strict HSPU: 10 DB Hang C&J (5 R/5 L) (35/50)

Post WOD: 10-10-10 Back Squat

STRENGTH:
Establish a 1 RM Snatch

WOD:

For Time:
20 Snatchs @ 75% of your 1 RM
20 RMU

STRENGTH:
12 min to find 5 rep DL

WOD:
9 min AMRAP:
16 C2B
10 DL Rx: (115/175, Comp: 165/245)

WOD:
3 min AMRAP:

3/3, 6/6, 9/9...
- DB Squats 35/50
- HSPU

3 min rest

4 min AMRAP:
3/3, 6/6, 9/9...

- DB Squats (35/50)
- HSPU

3 min rest

5 min AMRAP:
3/3, 6/6, 9/9...

- DB Squats (35/50)
- HSPU

For Time: Partner WOD - You Go/I Go
100 Cal Row - Hang From Rig
150 KB Swing (35/53) - Plank Hold
75 Assault Bike Cals - OH Barbell Hold (35/45)
800m Partner KB Run (35/53)

WOD:
3 Rounds Total Max Reps on a running clock:

R1: 2:00 intervals

R2: 1:30 intervals

R3: 1:00 intervals

* 1 min rest between rounds.

Movements:
- Strict Pull Ups
- Strict Ring Dips
- Max Distance Handstand Walk

STRENGTH:
11 min EMOM:
"Snatch Complex"
1 Squat Snatch
1 Hang Squat Snatch
1 Overhead Squat

WOD:
11 min AMRAP:
30 WB (14/20, 9’/10’)
200m Med Ball Run (14/20)

WOD:
3 RFT:
21 Front Squat (95/135)
15 Pullups
9 Burpee BJ Overs (20/24)

WOD:
For Time:
200 DU
50 T2B
50 DB Hang Snatch (35/50)
50 Plate Push Ups
50 Ab Mat Situps
200 DU

STRENGTH:
10 min EMOM:
1 Clean & Jerk

WOD:
For Time:
"GRACE"
30 Clean & Jerks (95/135)

WOD:
4 RFT:
15 Box Jumps Rx: (20/24, Comp: 30/36)
400m Run

WOD:
The 3 RM Total:
15 min to find a 3 RM Strict Press
15 min to find a 3 RM Front Squat
15 min to find a 3 RM DL

WORKOUT 18.5
Complete as many reps as possible in 7 minutes of:
3 thrusters 3 chest-to-bar pull-ups
6 thrusters 6 chest-to-bar pull-ups
9 thrusters 9 chest-to-bar pull-ups
12 thrusters 12 chest-to-bar pull-ups
15 thrusters 15 chest-to-bar pull-ups
18 thrusters 18 chest-to-bar pull-ups
…etc. increasing the reps by 3 each

VARIATIONS
Rx’d: (Ages 16-54)
Men use 100 lb.
Women use 65 lb.

Scaled: (Ages 16-54)
Men use 65 lb., perform jumping chin-over-bar pull-ups
Women use 45 lb., perform jumping chin-over-bar pull-ups

Teenagers 14-15:
Boys use 65 lb., perform chin-over-bar pull-ups
Girls use 45 lb., perform chin-over-bar pull-ups

Scaled Teenagers 14-15:
Boys use 45 lb., perform jumping chin-over-bar pull-ups
Girls use 35 lb., perform jumping chin-over-bar pull-ups

Masters 55+:
Men use 65 lb., perform chin-over-bar pull-ups
Women use 45 lb., perform chin-over-bar pull-ups

Scaled Masters 55+:
Men use 45 lb., perform jumping chin-over-bar pull-ups
Women use 35 lb., perform jumping chin-over-bar pull-ups