WOD:
18 min AMRAP:
- (65/75) Cal Row
- 50 Rig Touch Burpees
- 900m Run
- 50 HSPU

STRENGTH:
OH Squat: 5-5-4-4-3-3

WOD:
4 RFT:
- 20 KB Swing (35/53)
- 15 KB SDLHP (35/53)
- 10 KB Front Rack Step Ups (35/53)
- 5 Burpee BJ Over (20/24)

STRENGTH:
Back Squat 5-5-5-5
After each set of back squat 5 HSPU negatives

WOD:
For Time:
21 Back Squat (Rx: 65/95, Comp: 105/155)
100 DU
15 Back Squat (Rx: 65/95, Comp: 105/155)
75 DU
9 Back Squat (Rx: 65/95, Comp: 105/155)
50 DU

Partner WOD: You Go/ I Go
- 3000m Row
- 3000m Run
- 100 Assault Bike Calories

WOD:
For Time:
1 Round DT
1 Round Mary or Cindy
2 Rounds DT
2 Rounds Mary or Cindy
3 Rounds DT
3 Rounds Mary or Cindy

DT:
12 DL (105/155)
9 Hang Clean (105/155)
6 Push Jerk (105/155)

Mary:
5 HSPU
10 Pistols
15 Pull-ups

Cindy:
5 Pull-ups
10 HR Push-Ups
15 Air Squats

Handstand Walk: Max Distance in 5 min

WOD:
For Time:
50 Ab Mat Sit-Ups
25 Hang Squat Snatch (RX: 65/95, Comp: 85/125)
50 Ab Mat Sit-Ups

STRENGTH:
12 min to find a 1 RM Power Clean

WOD:
For Time:
30 Power Cleans at 75% of 1 RM

Rest 2 min

3 RFT:
5 Ring MU (scale: BMU, strict C2B)
12 Bar Over Facing Burpees

STRENGTH:
Front Squat (out of the rack): 10-10-8-8-6-6 (20 minutes)

WOD:
5 min AMRAP:
- 5 Hang Power Clean (105/155)
- 5 Front Squats (105/155)
- 5 Push Press (105/155)

Post WOD: 1 max rep set of pull ups

WOD:
3 RFT:
25 HSPU
25 Power Snatch (55/75)

Post WOD: 8-8-8-8 Strict Press

WOD:
For Time:
- 100 T2B
- 100 WB (14/20)
- 100 BJ (20/24)

Post WOD: Push Up Position DB Row 5x10

STRENGTH:
3 min Max Reps on each movement, 1 min rotation between movements:

WOD:
Calorie Row
Single Arm DB Snatch (35/50)
Rope Climbs
Assault Bike Calories
Strict Pull-Ups

STRENGTH:
10-8-6-6-8-10 Back Squat

WOD:
For Time:
50 DB Step Ups (35/50 DB, 20/24" box)
50 KB Swings (35/53)

WOD:
12 min AMRAP:
10 DB Power Clean (35/50)
10 DB Squat (35/50)
10 DB Walking Lunge Steps (35/50)
1 min Rest

STRENGTH:
3-3-3-3 Split Jerk

WOD:
For Time:
900m Run
12 Squat Clean & Jerk (95/135)
600m Run
9 Squat Clean & Jerk (95/135)
300m Run
6 Squat Clean & Jerk (95/135)
200m Run
3 Squat Clean & Jerk (95/135)

STRENGTH:
10 min EMOM: 3-5 Ring MU

WOD:
10 min AMRAP:
- 8 HSPU
- 16 T2B
- 80 DU