5x: Superset:
8 Strict Press
8 SPU
1:30 rest

5x: Superset:
14 Alt Arm Seated Z-Press
14 Cal Row
1:30 Rest
4 min Max Rep Ab Mat Sit Ups

Back Squat 10-8-6-4-2

WOD:
For Time:
500m Row
30 Box Jump Overs (20/24, Comp: 24/30)
10 BMU

20 min EMOM:
1x through complex unbroken:
6 DL
5 HPC
4 FS
3 S2OH
IRT: Single Unders

6 min AMRAP:
20 Step Back Alt Leg Lunge Steps (Comp: Pistols)
20 Push Ups

Partner WOD
5 RFT:
16 Synchro Alt Single DB Snatch (35/50)
10 Squat Clean & Jerks (You Go/I Go) (Rx: 95/135, Comp: 115/185)
50 DU - P1
50 DU - P2

POST WOD:
Clean & Jerk Work

Part 1:
7 Sets: 1 x Complex:
5 Hang Power Cleans
5 S2OH

Part 2:
5 min: Max Distance HSW

Part 3:
For Quality:
15-12-9-6-3
Heavy Russian KBS
Strict HSPU
Strict Pull Up

5x: 10 Double KB/DB DL → 50’ Carry → 10 Double KB/DB DL

14 min AMRAP:
20 Double DB Front Rack Step Back Lunge (35/50)
20 T2B
20 Double DB Front Squats (35/50)
20 C2B

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)