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

Click for all workout descriptions and standards

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

5-5-5-5 Back Squat

7 min AMRAP:
8 Double DB Power Clean (35/50)
8 Double DB Squats (35/50)
35 DU

DL 7-7-7-7

Repeat Open WOD 13.2:
10 min AMRAP:
5 S2OH (75/115)
10 DL (75/115)
15 Box Jumps (20/24)

For Time:
18-15-12-9:
Cleans (Rx: 85/125, Comp: 105/155)
HSPU

Post:
10 min For Quality:
6 Strict Pull Ups
5 Strict T2B
50’ HSW or 4 WW

7 min Max Meter Row

- 1 min Rest -

7 min AMRAP:
15 Push Ups
25 Ab Mat Sit Ups
75 DU

For Time:
5 Rounds:
12 C2B
6 Squat Snatch (95/135)

Right into:
5 Rounds:
12 T2B
16 Pistols

10 min AMRAP:
30 WB 14/20, 9/10’
15 BFOB

Right Into:

Open WOD 21.4:
7 min to Complete the following Complex for Max Load:
1 DL
1 Clean
1 Hang Clean
1 Jerk

On 19 min clock:
50/60 Cal Row
50 Power Snatch (55/75)
50 Front Squat (55/75)
50 T2B
IRT: Max Distance HSW

5-5-5-5-5 Front Squat

14 min E2MOM:
60’ Single Arm Farmer Carry - 30’ R & 10’ L
2 min Max Cal Assault Bike

Power Clean & Jerk Singles

12 min AMRAP:
7 C&J (75/115)
7 BFOB
7 BMU
1:00 Rest