STRENGTH:
3 sets of 3-5 Front Squats

WOD:
For time:
5-4-3-2-1 Ring MU
10-8-6-4-2 Squat Clean (115/175)

WOD:
On a running clock max reps:
0:00-3:00 Rig Touch Burpees
3:00-6:00 Ab Mat Sit Ups
6:00-8:00 Rig Touch Burpees
8:00-10:00 Ab Mat Sit Ups

WOD:
For Time: Annie
50-40-30-20-10
- DU
- Ab Mat Sit Ups

Partner WOD: You Go/I Go
20 min AMRAP:
- 100 Cals on Rower
- 100 WB (14/20)
- 100 KB Swings (35/53)
- 400m Run

WOD:
For Time: 30-20-10
- HSPU
- T2B
- BJ Overs 20/24

WOD:
4 min max rep Rope Climb
3 min rest
4 min max rep 40m Sprint
3 min rest
4 min max rep Bar MU
3 min rest
4 min max rep DL 95/135

STRENGTH:
12 min EMOM of 1 time through the following complex:
Complex: 1 Power Clean, 1 Squat Clean, 1 Front Squat, 2 S2OH

WOD:
For Time:
- 30 Thrusters RX: 65/95, Comp: 95/135

WOD:
6 RFT:
- 5 Ring Dips
- 6 Power Cleans 95/135
- 7 S2OH 95/135

WOD:
-16 KB Front Rack Step Ups (35/53, 20/24)
- 16 T2B
- 14 KB Front Rack Step Ups (35/53, 20/24)
- 14 T2B
- 12 KB Front Rack Step Ups (35/53, 20/24)
- 12 T2B
.....
- 2 KB Front Rack Step Ups (35/53, 20/24)
- 2 T2B

STRENGTH:
12 min to work to a heavy DL double

WOD:
11 min AMRAP:
- 10 DL RX: 105/155, Comp: 185/275
= 9 C2B
= 8 HSPU

STRENGTH:
8 min Hang Snatch Technique
8 min EMOM 5 reps Hang Snatch - focus on barbell cycling

WOD:
6 min AMRAP:
- 8 Hang Sntach 75/115
- 8 Bar over burpees

STRENGTH:
10-8-6-4-2-1 Overhead Squat (out of the rack)

WOD:
13 min AMRAP
- 30 WB 14/20 *Comp ladies to the 10' Line
- 300m run

STRENGTH:
7-6-5-4-3 SDLHP

WOD:
8 min AMRAP:
- 8 SDLHP (RX: 65/95, Comp: 95/135)
- 8 T2B
- 8 Push Press (RX: 65/95, Comp: 95/135)

WOD:
3 RFT:
- Ring MU (Women 5 reps, Men 8 reps)
- 75 DU
- 30 Ab mat sit ups

WOD:
- 3 min max rep HSPU
3 min rest
- 3 min max rep plate push up 45# bumper plates
3 min rest
- 3 min max rep rig touch burpees
3 min rest
- 3 min max cal row