Squat Snatch

WOD:
“Ingrid”
10 RFT:
3 Snatches (95/135)
3 Bar Facing Over Burpees

WOD:
“Hope”
3 Rounds for Max Rep:
Burpees
Power Snatch (55/75)
Box Jumps (20/24)
Thrusters (55/75)
C2B

1:00 Rest

5x10-20 reps of Double KB DL into 50’ Farmer Carry

WOD:
10 min AMRAP:
16 KBS (35/53)
12 T2B
8 Ring Dips

Front Squat 8-8-4-4

WOD:
3 Rounds:
5 Min AMRAP:
25 WB (14/20, 9/10)
50 Double Unders

-Rest 4:00 between sets-

WOD:
14 min AMRAP:
2/2, 4/4, 6/6, 8/8...Ascending Ladder
SHSPU
SPU

*200m Run After Each Round

WOD:
4 RFT:
20 DB Power Clean (35/50)
20 Double DB Alt SA Thrusters (35/50)

Post WOD: 5x10 Double DB Box Step Overs

15 min AMRAP:
5 RMU
10 HSPU
15 Single DB Box Step Ups (20/24, 35/50)
20 Air Squats

25 min E5MOM:
800m Run

Post WOD::
3x Quality
20 Hollow Rocks
15 Hip Bridge with Hip Halo

Double DB Bench Press 8-8-8-8-8

WOD:
5 RFT:
10 Double DB Step Back Lunges (35/50)
10 Double DB S2OH (35/50)

OHS: 5-4-3-2-2-2

WOD:
12 min AMRAP:
10 OHS (Rx: 75/115, Comp: 105/155)
2 Rope Climbs
100 DU

8 min EMOM or 2 Tng Clean & Jerk

Grettel (New Benchmark WOD!)
10 RFT:
3 Clean & Jerk (95/135)
3 Bar Facing Over Burpees

Back Squat 5-5-5-5

WOD:
2 RFT:
25 Bar Facing Over Burpees
75 Wall Balls (14/20, 9/10)

WOD:
3 Rounds for Max Rep:
1 min Max Assault Bike Cals
2 min Max Distance HSW
1 min Rest

Post WOD:
DL 10-5-5-10

WOD:
20 min AMRAP:
15 Double DB Power Clean (35/50)
25 Pull Ups
15 Double DB Thruster (35/50)
25 T2B
15 Devils Press (35/50)
50 DU

WOD:
15 min AMRAP:
10 Strict Ring Dips
400m Run

Post WOD Parallette Work