For Time:
2,500m Row

STRENGTH:
8-6-4-2-2-2-2
Strict Pull Ups
Ring Dips

STRENGTH:
16 min of Squat Clean and Jerk technique

Back Squat:
5 @ 80%
3 @ 85%
Max Rep @90% 

For Time:
45 Bar Facing Over Burpees

*5 min TC

STRENGTH:
10 min to work on Snatch technique
10 min EMOM: 1 Power Snatch, 1 Overhead Squat, 1 Squat Snatch

Max Reps on a Running Clock:
4 min HSPU
4 min Rope Climbs
4 min Ring MU (Scale: Bar MU, Strict C2B)
*Score: Max total reps on all movements

For Time:
40 Calorie Row
100 DU
800m Run
40 T2B
40 Strict Press (55/75)
40 DL (55/75)
40 Bar Facing Over Burpee
100 DU

10 min EMOM of 5 touch n’ go Power Cleans

HERO WOD: T.U.P. 

15-12-9-6-3 - Power Clean (95/135) - Pull Ups - Front Squats (95/135) - Pull Ups

16 min of Power Snatch: 5-4-3-Heavy Doubles

16 min of Overhead Squats (out of the rack): 5-4-3-Heavy Doubles

W.O.D.

5 min AMRAP

- 30 DU - 10 Split Squat Jumps

10 min of MU work

W.O.D.

TABATA Bar Facing Over Burpee

1 min Rest

TABATA T2B

1 min Rest

TABATA Cal Row

Dead Lift: 5 @ 80%, 3 @ 85%, Max Rep @ 90%

W.O.D.

6 RFT: - 8 Push Press (95/135) - 20 KB Swing (35/53)

*13 min TC

Strict Pull Up Strength 3-3-3-3-3-3-3-3-3-3

W.O.D.

8 min AMRAP

- 3 strict HSPU

- 10 ABMAT sit-ups

20 min to complete 5-4-3-2-2-2-2 Squat Clean and Jerk

W.O.D.

20 min AMRAP

- 400m Run

- 10 Front Squats (115/185)

- 20 V-Ups

10 min EMOM of 3 handstand negatives

1 min rest

5 min EMOM of 30 sec handstand hold

W.O.D.

6 min AMRAP

- 10 push press (55/75)

- 5 Bar over burpee

Spend 20 min on squat snatch technique

W.O.D.

10 min AMRAP:

- 15 pull ups

- 5 squat snatch (95/135)

W.O.D.

3 RFT:

- 30 Box Jumps (20/24)

- 20 Russian Twists (14/20)

- 10 Ring Dips

W.O.D.

11 min AMRAP

- 15 T2B

- 10 Deadlifts (75/115)

- 5 Snatch (75/115)

18 min to work up to 3-3-3-3 of heavy TnG Power Cleans

18 min to Front Squat 6-5-4-3-3-3

W.O.D.

For Time: 800m Run