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)

7 RFT:
1 Rope Climb
10 Burpees to a 6"+ Target

For Quality:
8 min:
25 Ab Mat Sit Ups or 15 T2B
10-15 Double DB Bicep Curls
10-15 Push Ups

Benchmark WOD: Nancy
5 RFT:
400m Run
15 OHS (65/95)

25 min AMRAP:
800m Run
25 Thrusters (65/95)
15 BFOB

16 min E2MOM: 12 DL

10 min AMRAP:
20 Alt. Single DB Snatch (35/50)
15 Box Jumps (20/24)
10 T2B

For Max Reps at each Movement:
Tabata Double DB Strict Press
Tabata Double DB Jumping Lunges
Tabata Strict Pull Ups
Tabata Double DB Walking Lunges
Tabata Double DB Push Press

On 6 min Clock:
50/60 Cal Row
IRT: Max Rep SHSPU

4 min Rest

On 6 min Clock:
30 Hang Power Snatch (Rx: 65/95, Comp: 95/135)
IRT: Max Cal Assault Bike

10 min Complex EMOM:
1 Clean
1 Hang Clean
1 Front Squat
1 Jerk

11 min AMRAP:
9 Clean & Jerks (Rx: 85/125, Comp: 105/155)
7 Front Squats (Rx: 85/125, Comp: 105/155)
5 RMU

10 min Snatch Complex EMOM:
1 Squat Snatch
1 Hang Squat Snatch
1 OHS

7 min AMRAP:
5 Hang Power Snatch (Rx: 65/95, Comp: 95/135)
5 OHS (Rx: 65/95, Comp: 95/135)
5 BMU

For Time:
21-15-9:
DL (155/225)
Ring Dips

Post: DL Strength