2 Rounds for Max Reps + Cals:
On Running Clock: 2 min of Work at Each Movement
Double DB Devils Press (35/50)
Rope Climbs
HSPU
Assault Bike Cals
4 min Rest between Rounds

Squat Snatch Work

12 min AMRAP:
15 Box Jump Over (20/24)
11 Squat Snatch (Rx: 55/75, Comp: 75/115)
9 OHS (Rx: 55/75, Comp: 75/115)
7 RMU

You Go I Go:
50 BMU (Scale: SPU, light band SPU or rec Pull)
50 Squat Cleans (95/135)
50 S2OH (95/135)
100 T2B
100 WB (14/20, all 10’)
100 Ab Mat Sit Ups

Power Snatch Triples

10 min AMRAP:
10 BFOB
10 Snatch (65/95)
55 DU

For Time:
3 Rounds:
15 DL (155/225)
50’ HSW

2 Rounds:
20 C2B
50’ HSW

1 Round:
30 DL (155/225)
30 C2B

On a 25 min clock:

10 min EMOM: 0-10
8 Thrusters

10 min EMOM: 10-20
6-12 BFOB

5 min EMOM: 20-25
5 Thrusters
5 BFOB

12 min AMRAP:
4 Double DB Farmer Carry (35/50)
6 WW
8 Shuttle Runs

Post WOD:
21-15-9
Strict T2B/HKR/Ab Mat SU
Recline Pull
1:00 Front Rack Hold After each set

SUPER SET 5x:
9 Double DB/KB Push Press
7 SPU
1:30 Rest

On 12 min clock:
P1: Max Cal Row
P2: 0-6 Max Rep BBJO (20/24)
P2: 6-12 Max Rep Double DB Box step overs (20/24, 35/50)

3 RFT:
50 WB 14/20, 9/10’ (Comp: 20/30)
100 DU
10 RMU (Comp: 15 Reps)

15 min AMRAP
34 Single Alt. DB Snatch (35/50)
400m run

Post: 5x8 DL

5x8 Front Squat

13 min AMRAP:
8 C2B
8 T2B
8 Front Squat (Rx: 95/135, Comp: 115/175)
1:00 Rest

6-5-4-3-2-1 Power Clean & Jerk

For Time:
30-20-10 Power Clean (Rx: 65/95, Comp: 85/125)
15-15-15 HSPU

For Time:
Buy In: 50 T2B
1200m Run
20 C&J (95/135)
900m Run
20 BMU
600m Run
20 Front Squat (95/135)
300m Run
20 WW
But Out: 50 DL (95/135)

Gym is Closed. See at Home WOD Video & Board details in your email.

10 min: Max Rep Burpees.

5 min EMOM:
First :30 seconds: Max Rep your choice core movement.
Second :30 seconds: Plank Hold

12 min EMOM: 1 Squat Clean & Jerk

10 min AMRAP:
12 Double DB Thrusters (35/50)
2 Rope Climbs
12 Double DB Squats (35/50)
2 Rope Climbs