Back Squat: 7-6-5-4-3

20 min AMRAP:
7 Clusters 75/115
15 Burpee BJ Overs 20/24
10 T2B
2 min Rest

WOD:
12 min AMRAP:
1 RMU
3 Snatch (Rx: 65/95, Comp: 95/135)
6 C&J (Rx: 65/95, Comp: 95/135)
9 C2B
54 DU

STRENGTH:
Overhead Squat: 3-3-3-3-3 (out of rack)
Deadlifts: 4-4-4-4-4

WOD:
For Time:
30 Squat Snatch (Rx: 65/95) (Comp: 95/135)

WOD:
For Time:
50 Cal Row
50 Walking Lunge Steps
50 C2B
50 Box Jumps (20/24)
50 WB 14/20 (9/10')
50 ABMAT sit-ups
150 DU
25 Ring Dips
5 Rope Climbs

WOD:
12 min AMRAP:
- 15 Thrusters (70/100)
- 15 KB Swings (35/53)
- 15 HSPU

Post WOD: 5-4-3-2-1 Strict Press

WOD:
For Time:
5 RMU
21 Bar Over Burpees
21 Power Snatch (75/115)
5 RMU
15 Bar Over Burpees
15 Power Snatch (75/115)
5 RMU
9 Bar Over Burpees
9 Power Snatch (75/115)
5 RMU

Post WOD:
If you did RMU or BMU: you have 4 min max rep strict pull ups.
If you did strict pull ups: you have 4 min max rep ring dips or box dips.

STRENGTH:
10 min EMOM: 1 Squat Clean & Jerk

WOD:
8 min AMRAP:
3/3, 6/6, 9/9...
- Clean & Jerk (95/135)
- T2B

6:30 PM Kids Comp Throwdown!

STRENGTH:
10-5-1-10-5-1 Front Squat

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

WOD:
16.4: 13 min AMRAP:
- 55 DL (155/225)
- 55 WB 14/20 (9/10’)
- 55 Cal Row
- 55 HSPU

Post WOD:
2 min spread eagle stretch
4 min foam roll

WOD:
4 RFT:
- 10 hang power snatch (Rx: 65/95, Comp: 95/135)
- 20 BJ Over (20/24)

Post WOD: 1200m run

WOD:
For Time:
- 25 T2B
- 50 DU
- 15 Squat Cleans (85/135 or 65/95)
- 25 T2B
- 50 DU
- 13 Squat Cleans (115/185 or 75/115)
- 25 T2B
- 50 DU
- 11 Squat Cleans (145/225 or 95/135)
- 25 T2B
- 50 DU
- 9 Squat Cleans (175/275 or 115/155)

17 min Time Cap

STRENGTH:
Option 1:
1 Max Rep set of MU
Then
4x through 50% of your set + 2 Ring Dips after each rep

Option 2:
1 max set of strict pull ups
Then
4x through 50% of your set with double that amount of plate push ups after each set.

WOD:
9 min AMRAP:
- 15 Push Press (75/115)
- 10 Bar over facing burpees

WOD:
For Time:
21-15-9
- SDLHP (85/125)
- HSPU

*After each round you have 70 DU

Post WOD: 4x8 Strict T2B or K2E

WOD:
For Time:
50 WB 14/20, 9/10 (comp ladies 10' line)
50 Pull Ups
25 WB
25 Pull Ups
50 WB

Post WOD: 4-4-4 Strict Press

STRENGTH:
5 sets of: 1 Power Clean, 3 Jerks

WOD:
5 min Max cal row

3 min rest

5 min Max rep ABMAT situps