FS: 3-3-3-3 @ #5 = Heavy 86-97% - Low End

10 min Quality:
6 Double DB Box Step Ups R
6 Double DB Box Step Ups L
Right Into:
10 Heavy Russian KBS
-1 min rest -

WOD:
1 Max Rep Sets of Wall Balls (14/20, 9/10’)
1 min Rest
1 Max Rep Sets of Wall Balls (14/20, 9/10’)

8 min AMRAP:
7 Squat Snatch (Rx: 95/135, Comp: 115/175)
5 RMU (Comp: 7 RMU)

Post: 7x3 Re Grip Snatch Pulls

Jerk: 3-3-3-3 @ 80-85%

12 min For Quality:
12 Alternating Arm Seated Double DB Z-Press
Right Into:
14 Plank Push Ups
1 min Rest

4 min Max Rep:
Burpee Box Jump Over & Back (20/24)

DL: 5-5-5-5 #4 = Heavy Moderate 76-55%

12 min For Quality:
6-8 Strict T2B
Right Into:
8 Double DB SLDL R & 8 Double DB SLDL L
1 min Rest

For Time:
1000m Row

14 min AMRAP:
6 Double DB Complex 35/50 (Complex: 1 Step Back Lunge R -> 1 Step Back Lunge L -> 2 Double DB S2OH = 1 REP)
60’ HSW
90 DU

Finisher:
6 min Clock:
300m with Odd Object
IRT: Strict Pull Ups

Front Squat: 5-5-5-5 #4 = Heavy Moderate 76-85%

10 min For Quality:
10 Double DB Box Step Ups
Right Into:
14 Heavy Russian KBS
1 min Rest

4 min Max Rep High WB (10/11’)

Jerk: 4-4-4-4

12 min For Quality:
12 Seated Double DB Z-Press
Right Into:
16 Plank Push Ups
1 min Rest

3 min AMRAP:
20 Single Unders
20 Double Unders
20 Cross Over Single Unders

24 min AMRAP:
4 WW
5 Hang Squat Cleans (Rx: 65/95, Comp: 95/135)
6 Front Rack Step Back Lunge (Rx: 65/95, Comp: 95/135)
7 BFOB
-1 min Rest-

DL: 7-7-7-7

12 min For Quality:
4-7 Strict T2B
Right Into:
12 Single DB SLDL R & 12 Single DB SLDL L
1 min Rest

For Time: 500m Row

2 RFT:
37 C2B
300m Run
7 Rope Climbs
300m Run
17 HSPU
300m Run

FS: 7-7-7-7

10 min For Quality:
12 Double DB Box Step Ups
Right Into:
12 Heavy Russian KBS
1 min Rest

4 min Max Rep Heavy WB (9/10’)

On 30 min Clock:
Partner WOD: You Go/ I Go
400m Run

10-10-10-10-10 Double DB Squats
:20-:30 Handstand Hold

7 min AMRAP:
12 Double DB Thrusters (35/50)
15 Pull Ups (Comp: C2B)

Snatch Work

4 RFT:
6 Power Snatch (Rx: 85/125, Comp: 115/175)
10 BFOB
6 BMU

10 min AMRAP:
7 WW
14 KB Goblet Squat (Rx: 35/53, Comp: 53/70)
21 KB Swing (Rx: 35/53, Comp: 53/70)

Double KB or DB DL: 20-16-12-8-4