WOD:
5 RFT:
8 HSPU (Comp: SHSPU)
12 T2B
16 DB Snatch (RX: 35/50, Comp: 50/70)

Post WOD:
4-6 sets of 14 Alternating Arm Double DB Bench

20 min to build to a heavy load on the Complex:
1 DL
2 Power Cleans
3 Hang Power Cleans
4 Jerks

5x3 Front Squat - Pull from floor

5x through Core Work:
:20 plank hold
:20 rowboat hold
:20 superman

For time:
21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)
♀ 65 lb, then 75 lb, then 85 lb
♂ 95 lb, then 115 lb, then 135 lb

All Workout 22.3 Division Standards and Movements

WOD:
23 min AMRAP:
400m Run
16 Box Step Ups (20/24)
30’ HSW
16 Box Step Ups (20/24)
16 Push Ups

3 Rounds: 1 min max Rep Movement:
Max Cal Assault Bike
Push Press (Rx 55/75, Comp: 65/95)
Strict Pull Up
Hang Power Snatch (Rx 55/75, Comp: 65/95)

Rest 1 min between Rounds

Partner WOD:
You Go/I Go Movements
6 Rounds for Time:
25/30 Cal Row
60’ Single DB OH Lunge (35/50)
30 Ab Mat Sit Ups

15 min build up in complex:
1 Clean
1 Hang clean
1 FS
1 Jerk

8 min AMRAP:
6 Front squats (95/135)
4 BMU
40 DU

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
reps for time of:

Deadlifts (225/155)
Bar-facing burpees

Time cap: 10 minutes

All Workout 22.2 Division Standards and Movements

20 min E4MOM:
Choose from the following:
400m Run
500m Row
500m Ski
1500m Bike Assault
1000m C2 Bike

10 min EMOM: Complex:
1 Squat Snatch
2 OHS

WOD:
7 min AMRAP:
11 OHS (65/95)
55 DU

7-7-7-7 DL

WOD:
For Time:
30-20-10
T2B
DL (135/205, Comp: 155/225)
Ab Mat Sit Up

4x:
6 Front Squat
14 Double DB Alt Single Arm Press
1:30 rest

WOD:
13 min “AMRAP”:
30 Thrusters (70/100)
30 BFOB
50 WB (14/20, 9/10)
50 C2B

OPEN 22.1
Complete as many rounds as possible in 15 minutes of:

3 wall walks
12 dumbbell snatches (50#/35#)
15 box jump-overs (24", 20")

All Workout 22.1 Division Standars and Movements

WOD:
22 min AMRAP:
30 Box Step Overs (20/24)
300m Run
30 Ab Mat Sit Up
30 KBS (35/50)

7 min EMOM:
1-3 WW
12 Single KB Sumo DL
IRT: Rest

WOD:
3 Rounds for Max Reps:
1:30 Work, :30 Rest/Rotate
Cal Row
Single DB Snatch (35/50)
T2B