STRENGTH:
Front Squat: 5-5-5-5

WOD:
12 min Ascending Ladder:
- 2 Ring MU (scale: Bar MU, Strict pull up)
- 6 Squat Clean 95/135
- 4 Ring MU
- 8 Squat Clean 95/135
- 6 Ring MU
- 10 Squat Clean 95/135
- 8 Ring MU
- 12 Squat Clean 95/135
....

STRENGTH:
DL: 10-5-3-1-1-1-3-5-10

WOD:
3 Rounds:
3 min AMRAP:
2/2, 4/4, 6/6...
- DL (95/135)
- T2B
Rest 2 min

WOD:
For Time:
- 10 RMU (scale: RD/box dip)
- 400m Run
- 10 BMU (scale: strict pull ups)
- 400m Run
- 20 C2B
- 400m Run
- 20 pull ups
- 400m Run

Post WOD:
20 cals AFAP on assault bike or 30 cals AFAP on rower

STRENGTH:
Squat Clean 8-6-4-2-2

WOD:
For Time:
20-15-10
- Thruster 65/95
- HSPU
- Snatch 65/95

STRENGTH:
Press 3-3-3-3-3
Ring Dip 4-4-4-4-4

WOD:
7 Min AMRAP:
45 DU
15 Lateral Bar Over Burpee

STRENGTH:
Back Squat 5-4-3-3

WOD:
For Time:
- 1,000m Row
- 75 Wall Ball 14/20 (comp ladies to 10' line)
- 50 C2B

*15 min TC

Hang Power Clean 5-4-3-2-1

WOD:
16 min AMRAP:
- 15 Dead Lift 125/185
- 15 T2B
- 10 Hang Power Clean 125/185
- 10 T2B
- 5 S2OH 125/185
- 5 T2B
Rest 2 Min

STRENGTH:
Overhead Squat 5-4-3-2-2-2

WOD:
For Time:
21-15-9-15-21
- WB 14/20 (comp ladies to the 10' line)
- T2B

After each round you have 10 Plate Push Ups on 45# black bumper plates.

WOD:
5 RFT:
- 6 MU (Comp: Strict)
- 12 HSPU (Comp: Strict)
- 24 KB Swings (Rx: 35/53, Comp: 53/70)

STRENGTH:
12 min E2MOM: 3 Squat Clean & Jerk (must be touch n go)

WOD:
6 min AMRAP:
- 50 DU
- 5 Clusters (115/165)

6 min AMRAP:
- 10 Bar over facing burpees
- 5 Clusters (115/165)

WOD:
3 Rounds Max Reps on a running clock:

R1: 3:00 min intervals
R2: 2:00 min intervals
R3: 1:00 min intervals

Rest 2 minutes between each round

- Cal Row
- Rope Climbs
- Ring Dips

STRENGTH:
Squat Snatch 2-2-2-2-2 re-grip

WOD:
4 RFT:
- 5 Squat Snatch (95/135)
- 10 C2B
- 15 Box Jump Overs (20/24)

WOD:
12 Min AMRAP:
- 200m Run
- 4 DL (Rx: 105/155, Comp: 145/205)
- 3 Hang Clean (Rx: 105/155, Comp: 145/205)
- 2 Push Jerk (Rx: 105/155, Comp: 145/205)

Post WOD DL: 5-5-5

WOD:
20 min AMRAP:
- 5 Pull ups
- 10 push-ups
- 15 air squats
- 20 pulls on the rower

*Score is total calories rowed.

STRENGTH:
Front Squat 3-3-3-3-3

WOD:
9 Min AMRAP Ladder: 2/2/2, 4/4/4, 6/6/6…
- Squat Cleans (95/135)
- T2B
- HSPU