STRENGTH:
8 min to work up to a heavy set of the complex:
- 2 Squat Snatch
- 2 Overhead Squat

8 min EMOM of the following complex
- 2 Squat Snatch
- 2 Overhead Squat

WOD:
15 min AMRAP:
- 10 Overhead Squats (95/135)
- 15 C2B
- 25 WB (14/20)
- 2 Rope Climbs

STRENGTH:
8-8-8-8-8 Deadlift

WOD:
For Time:
30 Box Jump Overs (20/24)
30 DL (Rx: 155/225, Comp: 205/315)
45 Box Jump Overs (20/24)
15 DL (Rx: 155/225, Comp: 205/315)

WOD:
For Time:
700m Row
100 DB Snatches (35/50)
200 DU
15 Bar MU

STRENGTH:
10 min to work up to a heavy set of the complex:
1 Power Clean
1 Hang Power Clean
1 Squat Clean
1 Hang Clean

8 min EMOM of the following complex:
1 Power Clean
1 Hang Power Clean
1 Squat Clean
1 Hang Clean

WOD:
10 min AMRAP:
10 Front Squats (95/135)
300m Run

STRENGTH:
10 min EMOM: 3-5 HSPU

WOD:
8 min AMRAP:
5 S2OH (Rx: 85/125, Comp: 115/170)
6 Burpee BJ Overs (20/24)

For Time:
21-15-9
- Power Clean (65/95)
- Pull Ups

2 min Rest

21-15-9
- Power Snatch (65/95)
- T2B

1 min Rest

12 Ring Muscle Ups (Scale: BMU, Strict Pull Up)

WOD:
"CrossFit Total"
1 RM Back Squat
1 RM Strict Press
1 RM Deadlift

10 rounds for time of:
- 9 thrusters
- 35 double-unders

RX: Men use 95lbs. / Women use 65lbs.

Scaled: (Ages 16-54)
 Men use 65 lb. and perform single-unders. Women use 45 lb. and perform single-unders

Masters 55+ RX: Men use 65 lb. / Women use 45 lb.

You Go/I Go Partner WOD:
5000m Row

Post WOD: 50 V-ups or 50 ABMAT situps

STRENGTH:
10-8-6 Back Squat

WOD:
10 min AMRAP:
8 Hang Clean (105/155)
8 HR push-ups
20 KB Swing (35/53)
400m Run

STRENGTH:
Strict Pull Ups: 8-6-4-3-2-1

WOD:
For Time:
21-15-9
T2B
Burpee BJ Overs (20/24)
Snatches (65/95)

STRENGTH:
12 min EMOM: 1 Squat Clean and Jerk

WOD:
8 min AMRAP:
15 Thrusters (70/100)
70 DU

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

RX: (Ages 16-54)
Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

Scaled: (Ages 16-54)
Men deadlift 135 lb., throw 20-lb. ball to 9-ft. target and perform hand-release push-ups
Women deadlift 95 lb., throw 10-lb. ball to 9-ft. target and perform hand-release push-ups

Masters 55+:
Men deadlift 185 lb., throw 20-lb. ball to 9-ft. target and push press 95 lb. Women deadlift 125 lb., throw 10-lb. ball to 9-ft. target & push press 65 lb.

WOD:
For Time:
400m Run
20 Burpees
20 Lunge Steps
300m run
10 Burpees
10 Lunge Steps
200m Run
10 Burpees
10 Lunge Steps
300m Run
20 Burpees
20 Lunge Steps
400m Run

WOD:
12 min AMRAP:
8 Power Clean (75/115)
10 S2OH (75/115)
12 BJ (20/24)
14 AbMat SitUps