STRENGTH:
10-8-6-4-2 Overhead Squat
*From the floor and the 1st rep MUST be a squat snatch!!!

10 min AMRAP
11.1/14.1
- 30 DU
- 15 Snatches (55/75)

12 min AMRAP:

3 Snatch (95/135)
6 Clean & Jerk (95/135)
9 C2B

6 RFT:
6 HSPU (Comp: Strict)
8 Thrusters (85/125)
200m Run

“Nasty Girls”
3 RFT:
50 Air Squats
7 Ring MU
10 Hang Cleans (95/135)

Max Effort:
1,000m Row

Rest as needed

Max Effort:
500m Row

*Optional after WOD: 45 GHD sit ups in the least amount of sets possible.

STRENGTH:
DL 8-6-4-2-2-4-6-8

10 min AMRAP:
10 OH Squat (65/95)
10 T2B
10 SDLHP (65/95)

STRENGTH:
12 min to work up to a heavy load on Squat Clean and Jerk

5 RFT
30 DU
15 Pull Ups
3 Squat Clean and Jerks (135/205)

TABATA:
:20 on, :10 off x 8
(1 min rest between movements for rotation/transition)

Rig Touch Burpees
BJ
Cal Row
KB Strict Press from knees

STRENGTH:
15 min to work to a heavy Squat Snatch

EMOM:
10 min EMOM of 4 Snatches (95/135)
*The last minute of the EMOM is max rep Snatches

2 min rest 

For Time:
1200m Run

MAX-REP:
4 sets of max rep strict pull ups

2 RFT:
30 T2B
50 Ab Mat Sit Ups
100 DU

*Optional: after WOD complete max effort 500m Row

STRENGTH:
5-5-5-5 Front Squat

For Time:
150 WB (14/20)
30 HSPU
15 Ring MU (Scale: 15 Bar MU, 30 C2B)

For 12 min:
15 Cal on Rower or 10 Cal on Assault Bike
200m Run
3-5 MU (Ring or Bar) -scale 3-5 strict pull ups

11 min AMRAP:
3/3, 5/5, 7/7...
T2B - Clean & Jerk (95/135)

STRENGTH:
16-14-12-10-8-6
Walking Lunge Steps with barbell in the front rack

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

Optional: After WOD spend 5 min working on handstand walks, or handstand holds

STRENGTH:
5 sets of 3-5 Ring Dips
4 sets of Max Rep Plate Push-ups
* 2 min rest between all sets

For Time:
50 Burpee Box Jump (20/24)

For Time:
75 Thrusters (65/95) (Comp: 100 reps)
*At the top of each minute complete 3 pull ups (Comp: C2B)