8 min EMOM:

3-5 Reps: Ring MU, Bar MU, Strict C2B (choose 1)

15 min to get through as many times as you can:

3-5 HSPU

1 Power Clean & Jerk 

Rest 1 min

2 min Max Rep Plate Push-ups

Back Squat: 15 min to build to a heavy triple

W.O.D.

For Time:

- 150 DU

- 60 Front Rack Box Step Ups (35/45) (20/24) *must alternate legs

- 75 DU

- 30 Front Rack Box Step Ups (35/45) (20/24) *must alternate legs

W.O.D.

6 RFT

- 3 Snatch (115/165)

- 5 Bar Facing Over Burpees

- 7 C2B

       

Deadlift: 5-5-5-4-4-4-3-3-3

W.O.D.

5 RFT:

- 20 WB (14/20)

- 10 DL (155/225)

       

W.O.D.

14 min AMRAP:

- 150 WB (14/20)

- 30 MU (Scale 1: BMU, Scale 2: Strict C2B)

W.O.D.

For Time:

- 18 DL (155/225)

- 100 DU

- 15 DL (155/225)

- 80 DU

- 12 DL (155/225)

- 60 DU

- 9 DL (155/225)

- 40 DU

- 6 DL (155/225)

- 20 DU

- 3 DL (155/225)

- 10 DU

       

W.O.D.

"Live By":

- Snatch (75/115)

- T2B

Start with 2 Snatch, 2 T2B on Minute 1

3 Snatch, 3 T2B on Minute 2...

And continue adding reps until you cannot complete the work within the minute

           

8 min 5 Rep Back Squat EMOM

2 min Rest

8 min 3-5 Rep HSPU Negative EMOM

 

W.O.D

5 min AMRAP:

4 Bar over facing burpees

4 Front Squat (95/135)

         

W.O.D.

4 min AMRAP: - 6 C2B - 10 Clean & Jerk (75/115)

2 min Rest

4 min AMRAP: - 8 C2B - 8 Clean & Jerk (85/125)

2 min Rest

4 min AMRAP: - 10 C2B - 6 Clean & Jerk (95/135)

           

Strength:

Front Rack Walking Lunge Strength:

14-12-10-8-6

 

W.O.D.

12 min AMRAP

800m run Buy-in

- 14 WB (14/20)

- 12 DL (95/135)

- 10 Front Rack Lunge Steps (95/135)

         

Team WOD - in teams of 3!

7 RFT:

- 10 Hang Cleans (95/135)

- 30 DU (Scale 60 singles)

- 1 Rope Climb (Comp: Legless)

*Everyone begins on the hang cleans, once the 1st person has completed their hang cleans, then move the DUs, and the next person begins on their Hang Cleans. You begin rotating through once the movement in front of you is open.  You are done when everyone has completed 7 rounds.

       

20 min to work to heavy load on the complex:

- Power Snatch

- Overhead Squat

- Hang Squat Snatch

- Squat Snatch

W.O.D.

6 min AMRAP:

- 7 Hang Snatch (85/125)

- 9 Lateral Bar Over Burpee

W.O.D.

6 RFT:

- 7 Ring Dips (Scale: Box Dips)

- 30 foot Handstand Walk (Scale: 30 Foot Bear Crawl)

- 21 KB Swings (35/53)

       

For Time: FRAN 21-15-9 - Thruster (65/95) - Pull Ups

After: 5-5-5-5 Squat Cleans

HERO WOD: "BARRAZA"

18 min AMRAP

- 200m Run

- 9 Deadlift (185/275)

- 6 Burpee Bar MU (Scale: Burpee Pull Ups)