WOD:
22 min AMRAP:
5 RMU (Comp: 7 RMU)
12 Snatch (55/75)
12 Front Rack Step Back Lunge (55/75)
1 min Rest

10-8-6-4-4-4 DL

In 12 min Clock:
18 DL (155/225)
1 30’ HSW
18 DL (155/225)
2 30’ HSW
18 DL (155/225)
3 30’ HSW

15 min AMRAP:
5/5/5, 10/10/10, 15/15/15…
C2B
BFOB
T2B

WOD:
4 RFT:
20 Squat Cleans (75/115)
800m Run

12 min EMOM:
1 Squat Snatch
Right into:
6x3 Re-grip Snatch Grip DL 110+% 1 RM Snatch

WOD:
For Time:
21-15-9
T2B
Air Squat

Partner Run: You Go/I Go
For Time:
400/400
300/300
200/200
300/300
400/400

-3 min Rest-
For Time:
Repeat

Five 2-minute Rounds:
20 Double DB Box Step Ups (35/50, 20/24)
Max Rep Double DB Push Press
*Rest 2 minutes between rounds

Score is total number of Push Press completed each round.

6-6-6-6 Back Squat

WOD:
For Time:
10-20-30-40-50 WB (14/20, 9/10)
1-2-3-4-5 RC

1-1-1-1-1-1-1 Complex:
1 Thruster
1 Push Press
1 Push Jerk
1 Split Jerk

7 min AMRAP:
50 DU
10 HSPU

8 min for Quality:
2-4-6…RMU
*30 DU + 15 Air Squats after each set.

WOD:
Partner WOD:
14 min AMRAP:
Alt Partners every round:
8 Dips
10/12 Cal Row

Snatch Complex:
1 Snatch Grip DL
1 Power Snatch
-regrip-
1 Squat Snatch
1 OHS

WOD:
For Time:
15-12-9-6-3
Snatch (95/135)
BFOB

WOD:
10 RFT:
200m Run
8 Pull Ups
8 Double DB Box Step Overs (35/50, 20/24)

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