9 min EMOM: 3 Re-grip Power Clean & Jerk

WOD:
7 min AMRAP:
3/3, 6/6, 9/9...
Power Clean & Jerk (75/115)
Strict Pull Up

7-7-7-7 Double DB Thrusters

WOD:
10 min AMRAP:
12 Double DB Thrusters (35/50)
12 Box Step Overs (35/50, 20/24)
50 DU

Double DB DL 10-10-10-10

WOD:
21 min E3MOM:
300m Run
IRT: Max Cals on Ski, Row or Bike

PARTNER WOD: You Go - I Go

For Time:
50 Power Snatch (95/135)
50 C2B
50 Power Cleans (95/135)
50 T2B
50 S2OH (95/135)
50 BFOB
50 Front Squats (95/135)

Benchmark WOD:

KELLY

5 RFT:

400m Run 

30 WB (14/20, 9/10’)

30 BJ (20/24)

5-4-3-2-1 Hang Squat or Power Snatch

WOD:
For Time:
5-4-3-2
RMU
20-15-10-5
Hang Power Snatch (75/115)

For Max Reps:
6 min Max Rep T2B

3 min Rest

6 min:
Double DB S2OH (35/50)

3 min Rest

6 min:
Max Distance Carry

5-4-3-2 FS
5-4-3-2 DL

WOD:
For Time:
35 Squat Cleans Rx: 95/135, Comp: (105/155)

Gymnastics EMOM

5 min Max Rep:
Rx: Burpee Pull Up, Comp: Burpee BMU, Scaled: Burpee Recline Pull

OHS 15 min to work up in sets of 3.

WOD:
For Time:
200’ Single DB OH Walking Lunge (20/24, 35/50)
50 Single DB Snatch (35/50)
50 SHSPU

For Max Reps:
4 min Max Rep at each movement:
2 min Rest/Rotate between movements.

Then 2 min Max Rep at each movement
1 min Rest/Rotate between movements.

Rope Climbs
Double DB Box Step Overs (20/24, 35/50)
Cal Row

WOD:
8 RFT:
400m Run
10 C2B
30’ HSW

12 min EMOM 1x Through the Complex:
3 DL
2 Power Clean
1 Jerk

WOD:
For Time:
30 DL (Rx: 75/115, Comp: 95/135)
30 Power Clean (Rx: 75/115, Comp: 95/135)
30 Jerks (Rx: 75/115, Comp: 95/135)

Front Squat: 15 min to work up in sets of 5

Benchmark WOD:
Karen:
For Time:
150 WB (14/20, 9/10’)

Benchmark WOD
Helen:
3 RFT:
400m Run
21 KBS (35/53)
12 Pull Ups

Post WOD:
Ab Mat Sit Ups