7 min Max Meter Row

- 1 min Rest -

7 min AMRAP:
15 Push Ups
25 Ab Mat Sit Ups
75 DU

For Time:
5 Rounds:
12 C2B
6 Squat Snatch (95/135)

Right into:
5 Rounds:
12 T2B
16 Pistols

10 min AMRAP:
30 WB 14/20, 9/10’
15 BFOB

Right Into:

Open WOD 21.4:
7 min to Complete the following Complex for Max Load:
1 DL
1 Clean
1 Hang Clean
1 Jerk

On 19 min clock:
50/60 Cal Row
50 Power Snatch (55/75)
50 Front Squat (55/75)
50 T2B
IRT: Max Distance HSW

5-5-5-5-5 Front Squat

14 min E2MOM:
60’ Single Arm Farmer Carry - 30’ R & 10’ L
2 min Max Cal Assault Bike

Power Clean & Jerk Singles

12 min AMRAP:
7 C&J (75/115)
7 BFOB
7 BMU
1:00 Rest

3-3-2-2-1-1-1 Squat Snatch

8 min AMRAP: Ascending Ladder by 3’s
3/3, 6/6, 9/9…
OHS (65/95)
C2B

5-5-5-5-5 Push Press

For Time:
1 SHSPU
10 DU
2 SHSPU
20 DU
…
10 SHSPU
100 DU

7 min EMOM:
Option 1:
2 SPU
3 Kipping Pull Up
4 C2B

Option 2:
5-7 Pull Ups

Option 3:
9 Recline Pulls

12 min AMRAP:
12 Single Alt.DB Snatch (35/50)
12 Single DB Hang C&J (35/50)
40 DU

10 min AMRAP:
15 Thrusters (70/100)
10 50' Shuttle Runs

10 min for Quality:
10 Double DB Box Step Overs
10 Box Jump Ups OR Overs
10 SHSPU or Kip HSPU

5 min EMOM:
8 Tng Power Snatch

Work Up in Load: 1 Hang Squat Snatch + 2 OHS

4 min MR RMU or BMU

10 RFT:
3 WW
5 DL 155/225 (Comp: 205/315)
7 T2B

5 min Quality:
Core Work

5 min EMOM:
8 Tng Power C&J

Work Up in Load: 2 FS 2 Jerk

5 min MR BBJO (20/24)

6 RFT:
10 T2B
8 Double DB Snatch (35/50)
50’ Double DB Walking Lunges* (35/50)

Rx:
*Rounds 1 3 5 = Front Rack Hold
*Round 2 4 6 = Farmer Carry Hold

Comp:
*Round 1 & 4 = Farmer Carry Hold
*Round 2 & 5 = Front Rack Hold
*Round 3 & 6 = Overhead Hold

5-4-3-2-2-2 Strict Press

2 Rounds for Max Reps:
3 min Max Rep WW
2 min Max Rep Pike HSPU off Box
1 min Max Rep Strict Press (Rx: 55/75)
-3 min Rest-