Front Squat: 4-4-3-3-2

3 RFT:
15 Double DB Hang Squat Cleans (35/50)
20 C2B
300m Run

5 wall walks
50 double-unders
15 snatches (weight 1)
5 wall walks
50 double-unders
12 snatches (weight 2)

*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:

20 strict handstand push-ups
50 double-unders
9 snatches (weight 3)

*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:

20 strict handstand push-ups
50 double-unders
6 snatches (weight 4)

♀ 65 lb, 95 lb, 125 lb, 155 lb
♂ 95 lb, 135 lb, 185 lb, 225 lb

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4 Rounds of 4 min Max Cal Row
Rest 2 minutes

Partner WOD:
16 min AMRAP: You Go/I Go
20 BMU
40 Double DB S2OH (35/50)
60 MBSC (14/20)
80 AMSU

DL Strength - Sets of 4

3 RFT:
10 DL (155/225)
15 T2B
200m Run

Back Squat: 10-8-6-4-4

8 min AMRAP:
3/3, 6/6, 9/9…
OHS (Rx: 65/95, Comp: 75/115)
Wall Walks

*35 DU after each set

23.2A:
Complete as many reps as possible in 15 minutes of:

5 burpee pull-ups
10 shuttle runs (1 rep = 50ft)

*Add 5 burpee pull-ups after each round.

23.2B:
Immediately following 23.2A, athletes will have 5 minutes to establish:
1-rep-max thruster (from the floor)

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8 Rounds:
:45 sec Moderate (0-:45)
:45 sec Fast (:45-1:30)
:30 sec Easy (1:30-2:00)
Rest 1 min (2-3)

Hang Snatch Technique

15 min AMRAP:
60 DU
50 KBS (35/53)
40 Walking Lunge Steps
30 AB Mat Sit Ups
20 C2B
200m Run

5 min EMOM: HSW
2 min Rest
5 min EMOM: HSPU

On 8 min Clock:
21-15-9:
Single DB Snatch (Comp: Double DB Snatch) (35/50)
Burpee BJ Up (20/24)

**IRT: Max Rep Single DB Box Step Ups (35/50, 20/24)

Squat Clean Doubles (regrip)

For Time: (.com wod)
10 Front Squats (Rx: 95/135, Comp: 125/185)
5 Rope Climbs
10 Front Squats (Rx: 95/135, Comp: 125/185)
4 Rope Climbs
10 Front Squats (Rx: 95/135, Comp: 125/185)
3 Rope Climbs
10 Front Squats (Rx: 95/135, Comp: 125/185)
2 Rope Climbs
10 Front Squats (Rx: 95/135, Comp: 125/185)
1 Rope Climb

Complete as many reps as possible in 14 minutes of:

60-calorie row
50 toes-to-bars
40 wall-ball shots (14/9ft, 20/10ft)
30 cleans (95/135)
20 muscle-ups

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For Execution:
5 min Moderate Pace
2 min Rest
4 min: :30 Hard :30 Rec
4 min: :15 Sprint :45 Rec

Right Into:
5 min Easy

SDLHP Technique

10 min AMRAP:
21 WB (14/20)
15 Box Jump Overs (20/24)
9 SDLHP (75/115)

Partner WOD: You Go/I Go
25 min AMRAP:
100 Cal Row
90 KB Front Rack Step Back Lunge (35/53)
80 KBS (35/53)
70 Pull Ups
60 Shuttle Runs
50 T2B
40 WW