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

STRENGTH:
Front Squat:
7-7-7-7 @ 50% of 1 RM
5-5-5-5 @ 70% of 1 RM
3-3-3-3 @ 80% of 1 RM

WOD:
For Time:
21-15-9
Pull Ups
Bar Facing Over Burpees

WOD:
3 RFT:
15 Cal Row
12 Power Snatch (65/95)
9 C2B

STRENGTH:
20 min EMOM: :20 on :40 off
Odd min: MU
Even min: HSPU

WOD:
5 min AMRAP:
30 DU
5 Push Ups

WOD:
35 min AMRAP:
800m run
10 DL (210/315)
800m run
50 ABMAT situps

WOD:
18 min AMRAP:
10 Strict Pull-ups
20 Back Squat (65/95)
30 T2B

STRENGTH:
Push Jerk 3-3-3-3
Push Press 4-4-4-4

WOD:
For Time:
21-15-9
S2OH Rx: (75/115), Comp: (105/155)
Bar Facing Over Burpees

WOD:
4 RFT:
8 Ring MU (Scale: bar MU, Big Kipping C2B)
16 DL (155/225)
32 AbMat Sit-ups

WOD:
For Time:
2 Rounds:
- 20 Thrusters (55/75)
- 40 DU
2 Rounds:
- 30 WB 14/20 (9/10’) Comp ladies 10’
- 60 DU
2 Rounds:
- 40 Air Squats
- 80 DU

STRENGTH:
10 min EMOM: 2 Power Snatch (re-grip)

WOD:
8 min AMRAP:
7 Power Snatch (85/125)
12 HSPU