Back Squat 4 x 8-12

WOD:
9 min AMRAP:
10 Lateral Bar Over Burpees
15 Ab Mat St Ups
20 Air Squat

24 min EMOM:
0-6 min: :20 sec Max Rep Strict Pull Ups
6-12 min: :30 sec Max Cal Row
12-18 min: :20 sec Max Rep Push Ups
18-24 min: :30 sec Max Ass Bike Cals

Front Squat: 4 x 6-9

WOD:
For Time:
21-15-9-6-3:
Power Clean (55/75)
Front Squat (55/75)
Push Press (55/75)

DL Work - sets of 5

WOD:
3 RFT:
800m Run
21 T2B
12 DL

WOD:
For Time:
50 Double DB S2OH (35/50)
40 Double DB Squats (35/50)
30 HSPU
20 Double DB Box Step Overs (35/50, 20/24)
100 DU

10 EMOM: 1 Snatch

Repeat: Open Workout 19.4:

For Time:
3 Rounds:
10 Snatches (65/95)
12 Bar Facing Over Burpees

-Rest 3 minutes before continuing with:

3 Rounds:
10 BMU (Pull Ups, Recline Pull, BOR for social dist opt.)
12 Bar Facing Over Burpees

WOD:
12 min AMRAP:
8 Double DB Devils Press (35/50)
1 24’ Pass of HSW
8 Double DB Devils Press (35/50)
2 24’ Passes of HSW
8 Double DB Devils Press (35/50)
3 24’ Passes of HSW
...and so on.

Post:
5 Rounds:
10 Double DB Strict Press
Right into:
200m Recovery Jog

Open WOD 19.5 - Repeat:
For Time:
33-27-21-15-9:
Thrusters (65/95)
C2B

Power Snatch 7x5

WOD:
4 RFT:
12 Power Snatch (Rx: 55/75, Comp: 65/95)
20 T2B
75 DU

1 Round for Max Reps:
4 min of Work, 1 min Rest/Decon
Cal Row
RMU
Burpees
KBS (35/53)

5x8 Tng Power Cleans
5x8 Front Squat

WOD:
5 min AMRAP:
5 Power Cleans (75/115)
5 Front Squat (75/115)

5-4-3-2-2-2 Hang Squat Clean "Tng"

WOD:
3 RFT:
7 Hang Power Cleans (105/155)
7 Hang Squat Cleans (105/155)
7 RMU

DL 8-6-4-4-2-2 - all regrip

WOD:
7 min AMRAP:
3 HSPU (Comp: Strict HSPU)
5 C2B
7 DL (155/225)

Kelly
5 RFT:
400m Run
30 Box Jumps (20/24)
30 WB (14/20, 9/10’)

WOD:
12 min AMRAP:
1 Squat Snatch (105/155)
3 Clean & Jerk (105/155)
30 DU

Post WOD:
Work on Squat Snatch or Clean & Jerk