For Time:
21-15-9:
Double DB Box Step Overs (35/50, 20/24)
Double DB Burpee DL (35/50, 20/24)

2 Rounds: On Running Clock
:30 Bicep Curl R
:30 Bicep Curl L
:30 Strict Press R
:30 Strict Press L
:30 Bent Over Row R
:30 Bent Over Row L
:30 Reach Sit Up R
:30 Reach Sit Up L
:30 Russian Twist
:30 Single DB Both Hands Sit All Way Up

8-6-4-2 OHS

20 min AMRAP: (.com WOD)
5 C2B
10 Ring Dips
15 OHS (65/95)

20 min E2MOM C&J Complex:
Power Clean
Hang Power Clean
Hang Squat Clean
Front Squat
2 Jerks
-Regrip-
Squat Clean & Jerk

Grace - For Time:
30 Clean & Jerks (95/135)

Teams of 3: On 24 min Clock - Rotate Every 2 min - For Max Cals/Reps:

Max Cal Row
Max Cal Bike
Max Rep RMU

10-8-6-4-2 Back Squat

12 min AMRAP:
15 HSPU
6 Single DB Hang Clusters R (35/50)
6 Single DB Hang Cluster L (35/50)
200m Run with DB (35/50)

Snatch Pull Work

Every 2:30 Complete for 20 min:
10 T2B
30 DU
10 Snatch (Rx:65/95, Comp: 85/125)

Squat Clean Work

For Time:
10-9-8-7-6-5-4-3-2-1:
Squat Clean (105/155)
C2B
BFOB

20 min E2MOM Snatch Complex:
Snatch grip DL
Power Snatch
Hang Power
Hang Squat
2 OHS
- Regrip -
Squat Snatch

3x Through on Running Clock:
:30 sec L-sit Hold
:45 sec Rig Hang Hold
1 min Handstand Hold
Rest 1:45 minutes between rounds.

1-1-1-1-1 Strict Press
3-3-3-3-3 Push Press
5-5-5-5-5 Jerk

For Time: 21-15-9:
S2OH (Rx: 75/115, Comp: 95/135)
T2B

Partner WOD: You Go/I Go:
On 23 min Clock:
100 Double DB Bench (35/50)
300 DU
140 Double DB Front Rack Step Back Lunge (35/50)
IRT: Max Rep Rope Climbs

DL 5-5-5
Double KB or DB DL 10-10-10-10
Sandbag Sumo DL 12-12-12-12

5 min Max Rep Wall Walks

6 min EMOM:
3 Thrusters
3 Perfect Strict Pull Ups

For Time:
50 Thrusters (65/95)
50 C2B
800m Run
25 Thrusters (65/95)
25 C2B
400m Run

2 Rounds: On a running clock 2 min Max Rep/Hold Work:
Burpee Pull Ups
HSW
Double DB Ground to Overhead (35/50)
T2B
Ring Dips
Sandbag Bear Hug Hold (Every drop -5 reps from your total score)

7 RFT:
6 Front Squats (Rx: 95/135, Comp:125/185)
4 SHSPU (Comp: Deficit SHSPU)

Post: 3 Burnout sets Double DB Z-press
90 sec. rest between rounds

Aerobic Capacity Day
2 Rounds for Pace Execution:
5x Through:
90 sec Easy Pace
30 sec Fast Pace
60 sec Moderate

*Rest 3 min between ROUNDS