8x3 Push Press

9 min AMRAP:
3/3, 6/6, 9/9
Wall Walks
50’ Shuttle Run

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Partner WOD:
On 20 min Clock:

*Score 1: Accumulate as many Cals on rower as possible.

*Score 2: AMRAP of:
30 Single DB Snatch (35/50)
30 T2B
30 Med Ball Squat Clean (14/20)

Teams of 2: Both partners working at the same time, one rowing, one working on the AMRAP. Switch as needed.

5x12 Alt Arm Double DB Bench

3 Rounds on a Running Clock:
1 min of Max Reps per Movement
Rest 2 min between Rounds

Burpee Box Jumps (20/24)
BMU
Burpee Box Jumps (20/24)
T2B

For Time:
3 min Handstand Hold
100 Air Squats
150’ Handstand Walk
100 Air Squats
30 HSPU

Post WOD:
8-10 min for Quality:
20 Vups/tuck ups/leg lifts
20 Marching hip bridge with hip halo
:30 Side Plank R/L

8x3 DL

5 RFT:
5 DL @ 75% of heaviest DL
60 DU

8x3 Strict Press

12 min AMRAP:
20 Single DB Hang Clean & Jerk (35/50)
50’ Single DB OH Walking Lunge (35/50)
20 C2B

8x3 Back Squat

8 min AMRAP:
4 50' Shuttle Runs
10 Double DB Squat Cleans (35/50)

30 min AMRAP:
500m Row
3 Rounds of Almost Strict Cindy

1 Round of Almost Strict Cindy:
5 SPU
10 Push Ups
14 Box Step Ups 20/24 (Comp: 35/50 DB)

20 min to work up in load on the Snatch Complex:
1 Snatch Pull
1 Dip Snatch
-Regrip-
1 Snatch

8 min AMRAP:
50 DU
50’ HSW

For Time:
10 Double DB Devils Press (35/50)
20 RMU (Comp: 30 RMU)
30 Double DB Box Step Overs (35/50, 20/24)
40 BBJO 20/24 (Comp: 24/30)
50 T2B
600m Run

10-8-6-4-2-2-2 Front Squat *Pulling from the floor today.

6 min AMRAP:
25 WB 14/20, 9/10’ (Comp 10/11')
15 Ab Mat Sit Ups

5-4-3-2-2 Jerk

12 min AMRAP:
15 Push Jerk (65/95)
12 C2B
9 SDLHP (65/95)

5-4-3-2-2 Deadlift

3 Rounds:
20 DL Rx: 155/225, Comp: 175/265)
15 HSPU
75’ HSW

On a 30 min Clock:
5 Rounds:
3 min Recovery Pace
2 min Moderate Pace
1 min Sprint Pace

20 min E2MOM Complex:
2 Cleans
2 Hang Cleans
2 Front Squats
2 Jerks

Repeat: Open WOD 11.3
5 min AMRAP:
1 Squat Clean (110/165)
1 S2OH (110/165)