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

20 min AMRAP:
20 T2B
8 Shuttle Runs
20 Pull Ups (Comp: C2B)
8 Shuttle Runs
20 Push Ups
8 Shuttle Runs

Back Squat 5-5-3-3-1-1

For Time:
50-40-30-20-10:
DU
KBS (35/53)
Ab Mat Sit Ups

Partner WOD: You Go/ I Go
For Time:
25 WW
50 Power Clean & Jerk (Rx: 65/95, Comp: 95/1135)
100 Cal Row
150 WB (Rx: 14/20 & 9/10, Comp: 14/20 & 10/11)
200 Cal Bike

8 min EMOM Complex:
3 DL
2 Cleans
1 Front Squat

4 RFT:
6 T2B
5 C2B
4 BMU
3 DL (Rx: 105/155, Comp: 155/225)
2 Cleans (Rx: 105/155, Comp: 155/225)
1 Front Squat (Rx: 105/155, Comp: 155/225)
-1 min Rest Between Rounds-

Split Jerk 2-2-2-2-2-2

8 min AMRAP:
15 HSPU
30 Single Alt. DB Snatch (35/50)

25 min AMRAP:
400m Run
20 Box Jump Ups (20/24)
30 Box Step Overs (20/24)
40 Ab Mat Sit Ups

5 RFT:
15 Double DB Hang Power Cleans (35/50)
10 Double DB Push Press (35/50)
3 Rope Climbs

4x8 Tng Power Cleans
4x8 Front Squat

5 min AMRAP:
5 Power Cleans (75/115)
5 Front Squat (75/115)

4x8 Tng Power Snatch
4x8 OHS

5 min AMRAP:
5 SPU
25’ HSW

Aerobic Capacity - Pacing Workout: Running or Rowing

1000m Progressive Run or Row

-Rest 2min-

7x: 200m Fast, 100m Easy (Run)
7x: 250m Fast, 150m Easy (Row)

-Rest 2min-

1000m Progressive Run or Row

On a Running Clock: For Max Cals and Reps:

Rope Climbs
SHSPU
T2B
Cal Bike

Round 1: 3:00 of Work

Rest 4 min between Rounds

Round 2: 2:00 Work

8x5 Front Squats → For each set: First 3 reps will be with a 2 second pause at bottom + the last 2 reps will be without the pause.

8 min AMRAP:
3/3, 6/6, 9/9…
BFOB
Thrusters (65/95)