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

15 min work up in Power Clean & Jerk Triples

WOD:
For Time:
21-15-9:
Power Clean & S2OH
C2B

Front Squat 5-5-5-5

WOD:
4 RFT:
15 Double DB Front Squat (35/50)
10 Burpee BJO (20/24)
55 DU

15 min work up in Squat Snatch regrip doubles.

WOD:
27 min E3MOM:
3 Regrip Squat Snatch
Max Cals on Machine

6-5-4-3-2-1 Hang Power Snatch

WOD:
5 RFT:
12 Hang Power Snatch (65/95)
10 C2B
8 Bar Facing Over Burpees

3-3-3-3 Power Clean TnG
5-5-5-5 DL

WOD:
7 min AMRAP:
3/3, 6/6, 9/9…
Box Jump Over (20/24)
Power Clean (95/135)
DL (95/135)

5x for Quality:
10 Strict Pull Ups

RIGHT INTO:
10 SHSPU

1:30 Rest

15 min AMRAP:
21 Thrusters (65/95)
600m Run

Squat Clean 5-4-3-2-2-1-1 Squat Clean & Jerk

WOD:
For Time:
Partner Elizabeth
21-15-9-15-21
Squat Cleans (95/135)
Ring Dips (Parallette Dips, Box Dips, Push Ups)

You Go/I Go - 1 partner working at a time.

WOD:
For Time:
15 Double DB Devils Press (35/50)
15 Double Clusters (35/50)
15 Double DB Box Step Overs (35/50, 20/24)
20 Single DB Devils Press (35/50)
20 Single DB Clusters (35/50)
20 Single DB Box Step Overs (35/50, 20/24)
25 Lateral Burpee Over DB
25 Air Squats
25 Box Jump Overs (20/24)