WOD:
For Time:
100 DU
50 Double DB DL (35/50)
50 Double DB S2OH (35/50)
50 Box Jump Overs (20/24)
50 Double DB Box Step Overs (35/50, 20/24)
50 Single DB Alt. Devils Press (35/50)
100 DU

Front Squat 10-8-6-4-3-2

WOD:
10 min AMRAP:
7 RMU
40 WB (14/20, 9/10’)

WOD:
5 min AMRAP:
7 Hang Power Clean (Rx: 95/135)
7 Strict Pull Up
7 BFOB

-3 min Rest-

5 min AMRAP:
7 Hang Power Clean (Rx: 95/135)
7 Strict Pull Up
7 BFOB

5x:
10 Barbell Bent Over Row
16 Alt arm DB Curl

14 min E2MOM:
3 Re-Grip Power Snatch into 6 OHS

WOD:
8 min AMRAP Ladder:
3/3, 6/6, 9/9 …
Power Snatch (65/95)
Thrusters (65/95)

2x Through for Max Reps:
3 min Max Rep, 1 min Rotate:

Wall Walks
Rope Climbs
Assault Bike Cals
Ab Mat Sit Ups

DL Work

WOD:
17 min AMRAP :
14 DL (Rx: 125/185, Comp 155/225)
14 T2B
1 min Rest

16 min E2MOM:
9 Front Squats into 6 Jerks

WOD:
7 min AMRAP:
10 Strict Press Rx: (55/75)
10 C2B
35 DU

10 min AMRAP:
60’ Double DB Front Rack Walking Lunges (35/50)
20 T2B

Post WOD:
5-5-5-5 Back Squat

Push Press 5-5-5-5-5

WOD:
For Time:
30 HSPU (Comp: SHSPU)
300 DU
30 HSPU (Comp: SHSPU)

17 min "AMRAP":
50 MB Squat Cleans (14/20)
50 C2B
50 Wall Balls (14/20, 9/10’)
50 C2B
400m Med Ball Run (14/20)

5-5-5-5 DL
5-5-5-5 Bench Press

WOD:
4 min Max Rep KBS (35/53)
*Every time you break you have 5 Burpees

15 min EMOM: 1 Squat Clean & Jerk

WOD:
11 min AMRAP:
3 Squat Clean & Jerks (Rx: 105/155, Comp: 135/205)
200m Run

Squat Snatch Work

Benchmark WOD: Amanda
For Time:
9-7-5
RMU
Squat Snatch (95/135)

WOD:
38 min AMRAP:
30 Cals on Machine
30 Box Step Overs
30 Ab Mat Sit Ups
30 KB Sumo DL
30 Alt. DB Bicep Curls

15 min to build up in the Complex:
3 Hang Power Cleans
3 Front Squat

WOD:
9 min AMRAP:
21 Hang Power Cleans (75/115)
15 Front Squat (75/115)
9 Strict Pull Ups