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

8 Rounds with Purpose:
2-8 RMU
3 Squat Snatch AHAP
10 BFOB AFAP
2 min Rest

Strength:
5x through superset:
6 Back Squat
10 Double KB or DB DL
16 Plank Push Ups

2 min Rest

For Time:
500m Row

4 min Max Rep on each movement:
Double DB Squat Cleans (35/50)
HSW (5' = 1 rep)
Single DB Snatch (35/50)
DU

12 min EMOM: (3x through)
1 min Single Heavy KB or DB Carry L
1 min Single Heavy KB or DB Carry R
1 min Plank Hold
Rest

TGU Work

Bench Press 4-4-4-4-4

7 min Amrap:
12 Box Jump Over (20/24)
8 Ring Dip

For Time:
21-15-9
Double DB Thrusters (35/50)
C2B

1 min rest

9-15-21
Double DB Burpee DL (35/50)
HSPU

10 min EMOM: Complex:
2 Power Snatch
2 OHS

On Running Clock:
3 min Max Rep at Each Movement:
OHS (Rx: 65/95, Comp: 95/135)
Rope Climbs
AMSU

-3 min Rest-

On Running Clock:
2 min Max Rep at Each Movement
OHS (Rx: 65/95, Comp: 95/135)
Rope Climbs
AMSU

Clean & Jerk 5-4-3-2-1-1-1

7 min AMRAP:
10 Power Clean 55/75
20 SUCO
20 DU

On 5 min Clock:
500m Row
IRT: Max Rep WB (14/20, 9/10’)

Rest 5:00

On 5 min Clock:
500m Row
IRT: Med Ball Squat Cleans (14/20)

12 min for Quality:
5-10 SHSPU
5-10 SPU
:30 Plank Hold

No Noise DL 4-4-4-4-4-4-4

9 min AMRAP:
3/3, 6/6, 9/9…

T2B
KBS (35/53)
*8 DL After Each Set (Rx: 155/225)

12 min “AMRAP”:
50 C2B
50 Thrusters (65/95)
50 BBJO (20/24)

Post WOD:
15 min to work in sets of 5 on Back Squat

8-8-8-8 Push Press

For Time:
1000m Row
50 Push Press 35/45
15 Pull Ups (Comp: 15 BMU)

DL 10-8-6-4-3-2

11 min AMRAP:
22 WB 14/20, 9/10’ (Comp: 10/11)
12 BFOB
12 DL 155/225 (Comp: 175/265)

25 min AMRAP:
30 C2B
20 Double DB Snatch (35/50)
30 Hand Release Push Ups
20 Double DB Box Step Overs (35/50, 20/24)
30 AMSU
20 Double DB Squats (35/50)

10 min EMOM: 2 re-grip Power Clean & Jerk

13 min AMRAP:
10 Power Cleans (75/115)
10 T2B
30 DU (30 SU)