STRENGTH:
12 min EMOM: 1 Squat Snatch

WOD:
8 min AMRAP:

4 Squat Snatch (Rx: 95/135)
8 Bar Over Burpees

WOD:
For Time:
21-15-9
Ring MU (Scale: Bar MU, Strict Pull Up)
OH Squat (Rx: 75/115, Comp: 110/160)

12 min AMRAP:
10 DB Cleans (35/50)
30’ DB Walking Lunge (35/50)
10 DB Thruster (35/50)
200m Run

Right into:
8 min to find 1 RM Strict Press

10 min EMOM:
10 Pull Ups (Comp: C2B)

10x3 Back Squat

STRENGTH:
3-3-3-2-2-2 Touch n go Power Clean & Jerk

WOD:
3 RFT:
10 Power Clean & Jerk (Rx: 75/115, Comp: 115/175)
20 HSPU

WOD:
For Time:
21-18-15-12-9-6-3
Burpee BJ Over (20/24)
Front Squat (65/95)
Single Arm DB Snatch (35/50)

STRENGTH:
15 min to work up to a heavy set of 3 Hang Power Cleans

WOD:
8 min AMRAP:
12 T2B
40 DU

WOD:
"Fight Gone Bad"
3 Rounds
1 min WB (14/20, 9/10’)
1 min SDLHP (55/75)
1 min BJ (20/20)
1 min Push Press (55/75)
1 min Cal Row
1 min Rest

One total max rep score at the end for all 3 rounds

STRENGTH:
Snatch Grip DL 5x3
Snatch Balance 5x3
Squat Snatch 5x3

WOD:
6 min AMRAP:
2/2, 4/4, 6/6...
- C2B
- Squat Snatch (Rx: 65/95, Comp: 105/155)

WOD:
3 RFT:
8 Ring MU (Scale: BMU, Strict Pull Up)
500m Run
50 ABMAT situps

WOD:
Max Reps:
2 min Squat Cleans (95/135)
:30 transition
2 min Front Squat (95/135)
:30 transition
2 min Bar Over Burpees
:30 transition
2 min Cal Row
:30 transition
2 min Assault Bike Cals
2 min Rest
2 min Squat Cleans (95/135)
:30 transition
2 min Front Squat (95/135)
:30 transition
2 min Bar Over Burpees
:30 transition
2 min Cal Row
:30 transition
2 min Assault Bike Cals

STRENGTH:
Superset:
8-6-4-3-2-1 Strict HSPU
8-6-4-3-2-1 Strict Pull Up
8-6-4-3-2-1 Strict Ring Dip

WOD:
For Time: 500m Row

WOD:
For Time:
35-25-15: Wall Balls (14/20), (9/10’)
21-15-9: Hang Power Snatch (65/95); Comp: Hang Squat Snatch (65/95)

WOD:
22 min AMRAP:
7 Ring MU (Scale: Bar MU, C2B)
14 DL Rx: (115/175, Comp: 175/275)
21 BJ (20/24)

STRENGTH:
3-3-3-3 Strict Press Barbell

WOD:
12 min AMRAP:
15 DB S2OH (35/50)
300m Run