5 Sets:
10 Back Squat
10 Double KB DL
1:30 Rest

5 min: Max Rep SPU

12 min EMOM: 1 Squat Snatch

10 min AMRAP:
10 Power Snatch (95/135)
10 T2B

On 25 min Clock:
Complete:
300’ Single DB OH Walking Lunge (35/50)

IRT: AMRAP:
60 WB (14/20, 9/10)
30 C2B
100 DU

5-5-5-5-5 Strict Press

4 RFT:
30 KBS (35/54)
15 T2B
75‘ HSW

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15 min build up set of: 1 Squat Clean + 2 Jerks

14 min AMRAP:
15 DL (155/225)
15 HR Push Ups
3 Rope Climbs

For Total Reps:
On a running clock:
0-4 min Max Rep OHS (Rx: 75/105, Comp: 105/155)
4-8 min Max Rep RMU
8-12 min Max Rep Thrusters (Rx: 75/105, Comp: 105/155)
12-16 min Max Rep WW

Post WOD: For Quality 8 min
:30 HS hold
:30 Rig Hang
:30 Superman hold
:30 Hollow hold

With a Partner:
25 min AMRAP:
25 Thrusters (65/95)
25 T2B
25 Power Snatch (65/95)
25 Lateral Bar Over Burpee
&
Max Cal Row

1 person always working on the AMRAP
1 person always Rowing, switch as needed

20 min to build up in load: 2 regrip Power Clean

12 min AMRAP:
7 Power Clean (Rx: 75/115, Comp: 105/155)
7 SHSPU
14 Box Jump Overs (20/24)

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20 min E2MOM: 1x through Complex:
6 DL
4 Front Squats
2 Jerks

WOD:
10 min AMRAP
5 FS 105/155 (Comp: 125/185)
5 Burpee C2B (Comp: 5 Burpee RMU)

10 min EMOM:
Power Snatch
Hang Squat Snatch

5 min AMRAP:
12 Box Jump Overs (20/24)
12 Power Snatch (75/115)
24 Box Step Ups (20/24)

2 min Rest

Repeat:
5 min AMRAP:
12 Box Jump Overs (20/24)
12 Power Snatch (75/115)
24 Box Step Ups (20/24)

5-4-3-2-2-2 Jerk

Open WOD 17.5
10 RFT:
9 Thrusters (65/95)
35 DU

On 22 min clock with Purpose:
10-15 SPU
10-20 Vups
10-20 Cal Bike Sprint
1:30 Rest

15 min to build in load in unbroken set:
5 Double KB DL -> 25’ Carry -> 5 Double KB DL -> 25’ Carry -> 5 Double KB DL