STRENGTH:
Deadlift: 5 min to work up to 65%, then 5 @ 65%, 5 @ 75%, 5+ @ 85%
Strict Press: 5 min to work up to 65%, then 5 @ 65%, 5 @ 75%, 5+ @ 85%

7 min AMRAP:
- 5 SDLHP (95/135)
- 5 RD (Scale: 10 box dips)

TECHNIQUE:
15 min Ring MU Technique

15 min AMRAP:
- 7 MU (Scale: Bar MU, big kipping C2B)
- 20 Box Jump Overs (20/24)
- 30 Ab Mat Sit Ups

30 min AMRAP:
- 400m Run
- 20 T2B
- 15 Overhead Squat (65/95)
- 10 HSPU

STRENGTH:
10 min 2 rep EMOM of Clean & Jerk

8 min AMRAP
- 50 DU
- 5 Clean & Jerks (Rx: 95/135, Comp: 115/185)

STRENGTH:
Back Squat:
5 min to work up to 65%, then 5 @ 65%, 5 @ 75%, 5+ @ 85%

For Time:
25-20-15-10-5

- Wall Ball (14/20)
- Pull Ups

STRENGTH:
10 min to work to heavy Power Clean

W.O.D.
6 min AMRAP
- 10 Clean and Jerks (65/95)
- 10 T2B

3 min Rest

6 min AMRAP
- 5 Clean and Jerks (95/135)
- 10 T2B

STRENGTH:
12 min to work to a heavy double on Front Squat


W.O.D.
For Time:

- 50 Thrusters (35/45)
- 800m Run
- 150 DU
- 50 Thrusters (35/45)

In teams of 3: Row 9,000m

STRENGTH:
Strict Pull-ups & Ring Dips (superset) 8-6-4-2-2-4-6-8

W.O.D.

For Time:

- 50 Burpee Box Jump Overs 20/24
- 30 C2B (Scale: Pull-ups)

*12 min TC

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.

12 min AMRAP:

- 5 MU (Scale: Bar MU, Kipping C2B)
- 6 HSPU
- 7 Squat Snatches (Rx: 65/95, Comp: 95/135)

Optional After WOD: 2-2-2-2 Squat Snatch

For Time:
2 mile Run (1st and last 400m laps with a Med Ball 14/20)
3 min cumulative plank hold

The Dirty 30's
30 min AMRAP:

- 30 Pull-ups
- 30 Power Cleans (85/125)
- 30 T2B
- 30 Squat Cleans (85/125)
- 30 Bar Over Burpees
- 30 S2OH (85/125)
- 3 Rope Climbs

For Time:
- 1,000m Row
- 200m Double Arm KB Carry (35s/53s)
- 100 Alternate leg walking lunges w/overhead plate (25/45)

Find your total max reps:

12 min running clock

0:00-1:00 Box Jumps (24/30)

1:00-2:00 Sumo Deadlift High Pulls (75/115)

2:00-4:00 Box jumps

4:00-6:00 SDLHP

6:00-9:00 Box jumps

9:00-12:00 SDLHP

Box jump height and SDLHP weight is the same throughout