15 min Snatch Complex EMOM:
2 Power Snatch
2 Hang Power Snatch

9 min AMRAP:
3/3, 6/6, 9/9…
Power Snatch (55/75)
BFOB

15 min AMRAP:
120’ Single DB OH Lunge (35/50)
35 T2B
120’ HSW 120’

Post:
5 min to accumulate as many SHSPU as possible.

Live by DL EMOM

6 min AMRAP:
20 KBS (35/53)
15 AMSU (Comp: V-Ups)

For Time:
900m Run
2 Rounds:
30 Pull Ups
60 Push Ups
90 Air Squats
900m Run

15 min build up on the Complex:
3 Push Press
4 Front Squats

12 min AMRAP:
4 HSPU (Comp: SHSPU)
8 C2B
12 Single DB Goblet Squats (35/50)
16 Single DB Alt. Snatch (35/50)

10 min EMOM: 5 No Noise DL

6 min AMRAP:
8 BFOB
30 Single Unders (Comp: Cross Over Single Unders)

Murph Prep
6 min Max Distance Run
TABATA: Pull Ups
TABATA: Push Ups
1.5x TABATA: Air Squats
6 min Max Distance Run

Rope Climb Technique

15 min AMRAP:
Partner WOD - You Go/I Go
20 Rope Climbs
40 Power Snatch (95/135)
60 T2B

Squat Clean & Jerk Work

For Time:
Karen
150 Wall Balls (14/20, 9/10’)

Squat Snatch Work

7 min AMRAP:
Ascending Ladder of by 3’s of OHS (65/95)

**35 DU after each set of OHS

2 Rounds: 2 min Max Reps
SHSPU
Double DB Bench
TGU with KB
T2B
Med Ball Twist-Twist Touch
-3 min rest between rounds-

Back Squat 5-5-5-5-5

10 min EMOM:
1-5 Gymnastics Upper Body Pulling Movement

AGQ: TEST 3A:

5 Intervals of 2 minutes of Work followed by 1 minute of Rest:

7 DL
5 Cleans
3 S2OH

Masters 35-44: (135/185)
Teenagers 14-15: (85/115)
Teenagers 16-17, Masters 45-54: (105/155)
Masters 55+: (95/135)

TEST 3B:
After the final 1-minute rest in Test 3A, athletes will have 5 minutes to establish a max freestanding handstand hold.

2 RFT:
800m Run
25 Pull Ups
50 Push Ups
75 Air Squats

8 Rounds:
Every 2:30 min perform:
12 Alt SA DB Snatch (35/50)
6 Single Arm DB Thruster R (35/50)
6 Single Arm DB Thruster L (35/50)
IRT: Max Cals on machine
:30 Rest between Rounds