WOD:
15 min AMRAP:
5 Ring MU
7 Hang power snatch (75/115)
9 Burpee box jump overs (20/24)

STRENGTH:
3-3-3-3 Back Squat

STRENGTH:
Front Squat:
5-5-3-3-3-1-1-1-1-1

WOD:
For Time:
20 Cal Row

WOD:
For Time:
120 DU
60 C2B
60 Hang Clean (75/115)
120 DU

WOD:
For time:
3 Rounds:
8 Bar Facing Over Burpees
5 Squat Snatch (95/135)

3 Rounds:
8 Bar Facing Over Burpees
4 Squat Snatch (115/155)

3 Rounds:
8 Bar Facing Over Burpees
3 Squat Snatch (135/185)

3 Rounds:
8 Bar Facing Over Burpees
2 Squat Snatch (155/225)

3 Rounds:
8 Bar Facing Over Burpees
1 Squat Snatch' (175/245)

8 min EMOM: 30 second Max Distance Handstand Walk

WOD:
For Time:
1200m Run
30 HSPU
900m Run
20 HSPU
600m Run
10 HSPU
300m Run

STRENGTH:
Deadlift: 8-7-6-5 (After each set of deadlifts:
5 MU or 5 Strict pull-ups)

WOD:
For Time:
21-15-9
- Dumbbell Squat Clean Thrusters (35/50)
- Pull-ups

WOD:
For Time:
21-15-9
Wall Balls (14"/20", 9'/10')
DB Shoulder to Overhead (35/50)

5 min Rest

21-15-9
Pull Ups
DB Front Squats (35/50)

In teams of 2:
For Time:
200 Cal Row
150 T2B
200 Rig Touch Burpees
250 AbMat Sit-ups

STRENGTH:
8 min to work on Squat Snatch
8 min to work on Squat Clean & Jerk

WOD:
8 min AMRAP:
5 Snatch (95/135)
5 Bar Over Burpees
5 Clean & Jerk (95/135)
5 Bar Over Burpees

WOD:
For Time:
10 Ring MU
60 Walking Lunge Steps
45 HSPU
60 Box Jump Overs (20/24)
10 Ring MU

STRENGTH:
Front Squat: 5-4-3-2
Deadlift: 5-4-3-2
Push Press: 5-4-3-2

WOD:
For Time:
600m Run

WOD:
For Time:
5 Rope Climbs
75 Thrusters (55/75)
50 Ring Dips
5 Rope Climbs
50 Overhead Squats (55/75)
75 Ab Mat Sit Ups
5 Rope Climbs

*30 min TC

Team WOD: You Go – I Go

35 min AMRAP:
400 DU
200 KB Swing (35/53)
200 WB (14/20)
800m Run (Each person runs 1 400m lap)

WOD:
12 min AMRAP:
9 DL (Rx: 75/115, Comp: 115/175)
7 Power Cleans (Rx: 75/115, Comp: 115/175)
5 Shoulder to Overhead (Rx: 75/115, Comp: 115/175)

STRENGTH:
6 min T2B EMOM 3-5 reps

WOD:
3 RFT:
25 T2B
20 HSPU
15 DB Thruster (35/50)