1 Squat Snatch + 1 OHS

8 min AMRAP
3/3, 6/6, 9/9
OHS (65/95)
C2B

Deadlift: 15 min to find a heavy double

8 min AMRAP:
Ladder up by 1:
1 DL
1 C2B (Comp: RMU)
2 DL
2 C2B (Comp: RMU)
3 DL
3 C2B (Comp: RMU)

Post WOD:
4 min to get in as many quality SPU as you can.

13 min AMRAP:
50 DU
12 Power Snatch (65/95)
6 WW

-3 min Rest-

12 min AMRAP:
50 DU
12 Power Snatch (65/95)
6 WW

Back Squat 10-10-5-5-2-2-2-5-10

For Time:
500m Row

12 min to Build up on Complex:
3 Power Clean
3 Push Press

For Time:
50 Power Clean (65/95)
50 T2B
50 Push Press (65/95)
50 Burpee Pull Ups

22 min AMRAP:
12 Single DB Devils Press (35/50)
30 Wall Ball (14/20, 9/10)
200m Run

10 min Post For Quality:
14 Push up position DB Drags
14 Russian Twist
:30 Sec Superman Hold

Front Squat 10-8-6-4-2-2-2

10 min AMRAP:
10 Burpee BJO (20/24)
40 Cross Over Single Unders
10 Double DB Box Step Overs (20/24, 35/50)

Couplet 1:
5x:
5 Strict Press
10-20 parallette

Couplet 2:
1-3 Rope Climb
6 DBall/Sandbag/Medball Clean

Couplet 3:
4-6 Sets:
HARD AND FAST Down & Back Prowler Push
16 Step Back Lunges or 16 Jumping Split Squats

20 min E2MOM Complex:
1 Power Clean
1 Front Squat
1 Jerk
1 Squat Clean
1 Jerk

5 min Max Rep Squat Clean & Jerk @ last successful complex load.

20 min AMRAP: .com WOD
15 Box Jumps (20/24)
12 KB Swings 35/53 (Comp: 53/70)
9 Push Ups (Comp: Ring Dip)

Post WOD:
Core Work

On 5 min Clock:
500m Row
IRT: Max Rep WB (14/20, 9/10’)

Rest 5:00
Repeat:

On 5 min Clock:
500m Row
IRT: Max Rep WB (14/20, 9/10’)

12 min for Quality:
5-10 SHSPU
5-10 SPU
:30 Med Ball Russian Twist

For Time:
10-8-6-4-2
RMU
*50’ Double DB Walking Lunge (35/50)

Post:
14 min for Quality:
25-75’ HSW
3-6 Strict Toes to Bar
10 Single DB S2OH - 5R/5L

5 Rounds:
20 Machine Cals
400m Run
1 min Rest

20 min to Build in Load:
1 Power Clean
1 Front Rack Step Back Lunge R
1 Front Rack Step Back Lunge L
1 Thruster

10 min AMRAP:
10 Power Clean (75/115)
10 S2OH (75/115)
10 Lateral Bar Over Burpee

DL 8-8-6-6-4-4

13 min AMRAP:
21 Box Jumps (20/24)
15 DL (155/225)
9 C2B (Comp: 9 BMU)