8 min to work to a heavy load on the complex: 2 push press, 4 jerks (can be push jerk or split jerk)

7 min EMOM of the complex: 2 Push Press, 4 Jerks

For Time:
- 200m Run with Med Ball carry (14/20)
- 200m Run with Kettlebell carry (35/53)
- 200m Run with MB and KB carry (14/20, 35/53)
- 200m Run

*10 min TC

For Time:
- 104 WB (14/20) (Rx: ladies to the 10' line)
- 52 Pull Ups

Rest 1 min

4 Rounds:
- 28 Pistols
- 15 Power Cleans (80/115)

*17 min TC

Post WOD extra: 4 sets of max unbroken strict pull ups

STRENGTH:
10 min to work to a heavy DL triple

7 min AMRAP:
1/1, 2/2, 3/3...

- Deadlift (Regional: 275/405, Comp: 205/315, Rx: 155/225)
- Muscle Up (Regional: Strict MU, Comp: Ring MU, Rx: Bar MU)

For Time:
50 Cal Row buy-in

21-15-9
- HSPU
- Burpee Broad Jump (Rx: 4 feet)

400m Run buy-out

STRENGTH:
15 min to work to a heavy Clean & Jerk

10 min AMRAP:
- 3 Power Cleans (75/115)
- 6 Squat Cleans (75/115)
- 9 Front Squats (75/115)
- 12 C2B

STRENGTH:
6 min to work to a heavy squat snatch
6 min to work to a heavy squat clean

WOD:
6 min AMRAP:
- 1 Squat Clean (Rx: 95/135, Comp: 115/175)
- 1 Squat Snatch (Rx: 95/135, Comp: 115/175)

WOD:
15 min AMRAP

- 8 Ring MU + 1 RD
- 15 Burpee Box Jump Overs (20/24)
- 30 KB Swings (35/53)

STRENGTH:
8 min to work up to a heavy load for 8 overhead barbell walking lunge steps

WOD:

For Time:
- 30 Overhead barbell walking lunge steps (65/95)
- 100 DU
- 20 Overhead barbell walking lunge steps (65/95)
- 75 DU
- 10 Overhead barbell walking lunge steps (65/95)
- 50 DU

33 min AMRAP:

- 12 DL (105/155)
- 9 Hang Clean (105/155)
- 6 S2OH (105/155)
- 200m Run
- 12 pull ups
- 9 T2B
- 6 HSPU
- 400m Run

CrossFit Total:

- 1 Rep Max Back Squat
- 1 Rep Max Strict Press
- 1 Rep Max DL

Add your best successful lift from each movement to create a total score.

For 6 Minutes:
Every 30 seconds - 1 Snatch

WOD
7 min AMRAP:
2/2, 4/4, 6/6...

- Power Snatch (65/95)
- Burpee Box Jump Over (24/30)

WOD
30 min Chipper:

"Jackie"
- 1000m Row
- 50 Thrusters (35/45)
- 30 Pull Ups

4 min rest

"Fran": 21-15-9
- Thruster (65/95)
- Pull Ups

4 min Rest

In the remaining time left complete max rep Wall Balls (14/20)

WOD

2 Rounds of Max Reps: 90 seconds on/30 seconds to rotate

- KB Swing (35/53)
- V-Up
- DU
- Plate Push Ups (25/45)
- Barbell Rolls

*1 total score at the end of all movements.

For Time: 30-20-10

- T2B
- Pistols
- Push Press (Rx: 65/95, Comp: 95/135)

STRENGTH:
Power Clean 5-4-3-2-1 (must be tn'g)

Front Squat 4 sets of 3-5 reps (out of the rack)

WOD
For Time:

- 1200m Run