Open WOD 14.4

14 min AMRAP:
60 Cal Row
50 T2B
40 WB (14/20, 9/10)
30 Cleans (95/135)
20 RMU (Scale: C2B, Pull Ups, Recline Pulls)

8 min EMOM: 3 Thrusters

WOD:
10 RFT:
8 Thrusters (65/95)
8 Bar Facing Over Burpees

10 min EMOM: 2 Re-grip Squat Snatch

WOD:
15 min AMRAP:
5 Squat Snatch (95/135)
5 RMU
35 WB (14/20, 9/10’)
35 DU

DL: 10-10-5-5-10-10

WOD:
For Time:
21-15-9:
DL (155/225)
Burpee BJO (20/24)

5 working sets of SETS of 4x through complex w/Double DBs:
1x through the Complex is:
1 Hang Power Clean
1 Step Back Lunge R
1 Step Back Lunge L
1 Thruster

WOD:
9 min AMRAP:
60’ Double DB Walking Lunge Steps (35/50)
14 HSPU (Comp: Strict)

20 min AMRAP:
100 KBS (35/53)
50 T2B
50 Ab Mat Sit Ups
800m Run

Post:
4-5x: 90’ Double DB or KB Farmer Carry
Rest 60-90 seconds between sets

15 min to work up in load on the complex:
1 Squat Clean
1 Front Squat
2 S2OH

WOD:
For Time:
10-9-8-7-6-5-4-3-2-1:
C2B
Squat Clean & S2OH (75/115)

Back Squat 10-8-6-4-4-4

WOD:
5 RFT:
25 WB (14/20, 9/10’)
200m Run

10 min EMOM: 3 Tng Power Snatch

Open WOD 11.1
10 min AMRAP:
30 DU
15 Power Snatches (55/75)

WOD:
On 25 min Clock:
0-5 min: Max Cal Row

5-10 min: Max Rep Double DB Box Step Overs (35/50, 20/24)

10-15 min: Rest

15-20 min: Max Cal Row

20-25 min: 5 min AMRAP:
15 Russian KBS
15 Ab Mat Sit Ups

Waza Qualifier WOD:
12 min AMRAP:
21-15-9
DL (115/165)
Pull-ups

Right into…

15-12-9
Front Squats (115/165)
C2B

Right into…

12-9-6
S2OH (115/165)
Bar Muscle-ups

18 min EMOM:
Min 1: 5-7 Dips
Min 2: 5-7 HSPU
Min 3: :30 Hold

For Time:
100 Burpee Box Jump Overs (20/24)

10 min EMOM through Complex:
1 Power Clean
1 Hang Power Clean
1 Hang Squat Clean
1 Thruster

WOD:
On 12 min Clock:
Buy In: 900m Run
IRT: AMRAP:
7 Hang Power Cleans (75/115)
7 Thrusters (75/115)
15 C2B

12 min E2MOM:
8 DL with Barbell
8 DB SLDL R & L

Each For Time:
1000m Row
500m Row
250m Row

For Time:
2 RFT:
30 T2B
90’ HSW
300m Run

Right into:
1 RFT:
30 BMU
90’ HSW
300m Run