12 min to Build on Complex: Clean - FS - Jerk

Open WOD Repeat: 21.3
For Time:
15 Front Squats (65/95)
30 T2B
15 Thrusters (65/95)

Then, rest 1 minute before continuing with:

15 Front Squats
30 C2B
15 Thrusters

Then, rest 1 minute before continuing with:

15 Front Squats
30 BMU
15 Thrusters

Teens 14-17 Rx: 45/65 with T2B, C2B, BMU
Masters 55+ Rx 45/65 with T2B, Pull Ups, C2B
Scaled: 45/65, with HKR, Pull Ups, C2B

DL 5-4-3-2-2+

3 RFT:
20 DL (Rx: 125/185, Comp:155/225)
10 50’ Shuttle Runs

For Time:
21-18-15-12-9-6-3:
Machine Cal
WB (14/20, 9/10’, Comp: 10/11’)

Strict Press 5-4-3-2-2+

On 12 min Clock:
4 Rounds:
7 WW
55 DU

IRT: Max Rep SHSPU

Front Squat 5-4-3-2-2+

For Time:
21-15-9
Squat Cleans (65/95)
C2B

Comp:
For Time:
21-15-9
Squat Cleans (65/95)
9-6-3
RMU

5-4-4-3-3-3 Strict Press

12 min AMRAP:
5 Power Clean & Jerk ***After 5 Rounds Add Load to Clean & Jerk (Rx: 95/135, 125/185)
6 C2B
7 T2B

6-5-4-4-4-4 Re-grip DL - WITH control negative back to ground.

Machine Work: Pick your machine.

13 min Clock:
10 min EMOM:
:20 Sprint
:40 Recovery
Right into:
10-13 in clock: 3 min Max Sustainable Pace

20 min AMRAP:
10 RMU
20 Single DB Box Step Ups (20/24, 35/50)
10 Wall Facing SHSPU
20 Alt Arm Single DB Snatch (35/50)

5-4-4-3-3-3 FS Pause - 3 second pause at the bottom

On 12 min Running Clock:
2 Rounds:
2 min Max Distance HSW
2 min Max Distance Double DB Front Rack Lunge (35/50)
2 min Max Shuttle Run

Build to a Heavy: Snatch + Hang Snatch

Open WOD Repeat: 20.1
10 RFT:
8 Ground to Overhead (65/95)
10 BFOB

Almost 16.4
13 min AMRAP:
55 Deadlifts (155/225)
55 Double DB Squats (35/50)
55 Box Jump Overs (20/24)
55 HSPU

REST 3 MIN

For Time:
10 HSPU
10 BJO (20/24)
10 Double DB Squats (35/50)
10 DL (155/225)

Strict Press:
Establish a heavy single.

4x:
:45 Max Rep (@ 60-70% of today's single)

1:45 Rest

10 min AMRAP:
8 WW
60 DU
12 Power Snatch (65/95)

DL:
Establish a heavy single.
4x:
:45 Max Rep (@ 60-70% of today's single)
1:45 Rest

6 min AMRAP:
20 Single DB Snatch (35/50)
20 C2B

20 Min EMOM:
4-8 Burpee Pull Up (Comp: Burpee BMU)
12/15 Cal Row (Comp: 15/20)
1-4 Rope Climbs
Bike Cals

Front Squat:
Establish a heavy single.

4x:
:45 Max Rep (@ 60-70% of today's single)
1:45 Rest

8 min AMRAP:
10 WB 14/20, 9/10’ (Comp: 10/11)
10 T2B