12 min EMOM:
Snatch
-regrip-
Snatch

WOD:
8 min AMRAP:
8 Double DB Devils Press (35/50)
200m Run

Station 1:
Double KB Farmer Carry 60’
Right into
10-15 Russian KBS with 1 of the KB's you used for the farmer carry.
1:30 Rest

*Can increase KB load as you go, or stay at same load whole time. share KBs

Station 2:
5-10 SPU
Right into
5-10 Strict Ring Dip
1:30 Rest

Station 3:
1 pass of Core Push Up Position drags in turf room.
Right Into
10 Hip Halo Bridges
1:00 Rest

Jerk 2-2-2-2

WOD:
8 min AMRAP:
12 Box Jump Overs (20/24)
12 Thrusters (65/95)

Power Clean 2-2-2-2-2

WOD:
For Time:
20 Power Cleans (75/115)
20 BFOB
15 Power Cleans (75/115)
15 BFOB
10 Power Cleans (75/115
10 BFOB
5 Power Cleans (75/115)
5 BFOB

Front Squat 2-2-2-2

WOD:
10 min AMRAP:
28 WB (14/20, 9/10)
8 C2B
8 T2B

HERO WOD:
"Wood"

5 RFT:
400m Run
10 Burpee Box Jump (20/24)
10 SDLHP (95/135)
10 Thrusters (95/135)
Rest 1 minute

*45 min TC
Australian Army Sgt. Brett Wood MG, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand Province, Afghanistan, after insurgents attacked him with an improvised explosive device.

He is survived by his wife, Elvi; mother, Allison; and father, David. Donations can be made in his name to the Commando Welfare Trust.

10 min EMOM: Snatch Complex:
Snatch
Hang Snatch

WOD:
8 min AMRAP:
10 C2B
10 Push Ups
10 Alt. Walking Lunge Steps

22 min AMRAP:
15/12 Cals Machine of choice
60 DU
20 SA DB Hang Clean & S2OH (35/50)
-1 min rest-

Jerk 5-5-5-5

WOD:
12 min AMRAP:
5 BMU
7 Bar Facing Over Burpees
9 HSPU

Power Clean: 3-3-3-3-3 (all re-grip)
Clean Pulls 3-3-3-3 @ 110% of your 1 RM Power Clean

WOD:
5 min AMRAP:
6 T2B
8 DL @ Clean Pull Load

Front Squat 5-5-5-5

WOD:
For Time:
50 Double DB Box Step Overs (35/50, 20/24)
50 Double DB Squats (35/50, 20/24)

10 min Snatch Complex EMOM:
Snatch Pull
Power Snatch
OHS
Hang Squat Snatch

Bi-Couplet Twist: Partner 1
For Time:
12 Hang Squat Snatch (85/115)
4 Rounds:
3 T2B
3 C2B

9 Hang Squat Snatch (85/115)
3 Rounds:
3 T2B
3 C2B

6 Hang Squat Snatch (85/115)
2 Rounds:
3 T2B
3 C2B

WOD:
30 min AMRAP:
50 KBS (35/53)
100 DU
50 Ab Mat Sit Ups
800m Run
50 Push Ups
100 DU
50 KB SDLHP (35/53)
800m Run

Jerk 3-3-3-3

WOD:
10 min AMRAP:
20 S2OH (65/95)
10 Box Jump Overs (20/24)
20 Back Rack Alt Leg Step Back Lunges (65/95)
10 Box Jump Overs (20/24)

Power Clean: 4-4-4-4 (tng)

WOD:
8 min Max Rep Double DB Devils Cleans
*Every time you break you have 8 SPU