9 min EMOM:
0-3 min: 3 Clean & Jerks
3-6 min: 2 Clean & Jerks
6-9 min: 1 Clean & Jerk

For Time:
30 Cal Row
25 KBS (35/53)
20 KB Box Step Ups (35/53, 20/24)
15 RMU

Double DB Bench Press 8-8-8-8-8

6 min AMRAP:
5 C2B
10 Push Ups
15 Wall Balls (14/20, 9/10’)

-2 min rest-

7 min AMRAP:
15 Wall Balls (14/20, 9/10’)
10 Push Ups
5 C2B

4x 400m - 30 sec rest between intervals

-1 min Rest between sets-

5x 300m - 30 sec rest between intervals

-1 min Rest between sets-

6x 200m - 30 sec rest between intervals

Strict Press 10-7-5-5-7-10

12 min AMRAP:
20 BFOB
12 HSPU
25 Ab Mat Sit Ups
12 HSPU

Snatch:
12 min EMOM:
2 Re-grip Squat Snatch

For Time:
21-18-15-12-9 T2B

*25 MBSC After Each Set (14/20)

5-5-5-5-5 Pause Front Squats

WOD:
For Time:
21-15-9
Double DB Thrusters (35/50)
C2

5-5-5-5-5 Re-grip DL

15 min for QUALITY:
2 TGU R/L
12 Russian KB Swings
50’ HSW

3 Rounds for Max Reps:
On Running Clock: 2 min Max Reps at each movement
Rope Climbs
OHS Rx: (65/95, Comp: 95/135)
BMU
Shuttle Run

-3 min rest between rounds-

12 min EMOM of the Complex:
1 Power Clean
1 Hang Squat Clean
1 Jerk

11 min AMRAP:
9 Box Jump Overs (24/30)
7 Clean & Jerk (75/115)
5 Wall Walks

24 min AMRAP:
500m Row or Ski, or 1000m Bike
14 Double DB Step Back Lunge (35/50)
10 Double DB Devils Press (35/50)

3 RFT:
400m run
15 Thrusters (65/95)
15 C2B

Post WOD:
5 min EMOM:
:30 Plank Hold
:30 Ab Mat Sit Ups

Deadlift 10-7-5-5-7-10

WOD:
10 min AMRAP:
25 Power Snatch (55/75)
100 DU

Back Squat 10-7-5-5-7-10

WOD:
7 min AMRAP:
8 Double DB Squat (35/50)
12 T2B

20 min AMRAP:
12 HSPU
8 Strict Pull Ups (Comp: RMU)
4 Power Cleans (Rx: 95/135, Comp: 135/205)