18 min AMRAP:
50 Box Step Ups (20/24)
50 Push Ups
50 KBS (35/53)
50 AMSU

15 min EMOM: 1 Squat Snatch

3 RFT:
10 Squat Snatch (Rx: 65/95, Comp: 95/135)
25 Pull Ups (Comp: C2B)

DL 3-3-3-2-2-1

For Time:
21-15-9:
BBJO 20/24 *Must Step down
DL (155/225)

5 Rounds Superset:
8 Double DB Bench Press

Right into:
8 SPU
1:30 Rest

8 min AMRAP:
20 T2B
50 DU

Back Squat 3-3-3-2-2-1

10 min AMRAP:
6 Reps of the Double DB Complex (35/50)
30 Alt. Arm Free Standing Handstand Shoulder Taps

Double DB Complex:
1 Rep =
1 Double DB Step Back Lunge R with DB's in Farmer Carry
1 Double DB Step Back Lunge L with DB's in Farmer Carry
1 Double DB Thruster

12 min EMOM:
1 Power Clean
1 Hang Squat Clean
2 Jerk

12 min AMRAP:
4 Complexes: 1 Power Clean + 1 Hang Squat Clean + 1 Jerk = 1 Complex (Rx: 95/135, Comp: 125/185)
16 T2B

RMU - Tech Day (30 min)

7 min Max Rep:
Burpee RMU

Aerobic Threshold

Score is which machine used and Y or N you executed the paces.

Pause FS 3-3-3-3-3 with 3 sec pause

On 15 min Clock
10 min AMRAP:
40 DU
4 WW
8 FS (105/155)

- 2 min Rest -

Then For Time:
40 DU
4 WW
8 FS (105/155)

22 min AMRAP:
400m Run
15 C2B (Comp: 10 C2B + 5 BMU)
40 Step Back Lunge Steps with KB (35/53)

Post Core:
6 min EMOM:
:30 Forearm plank hold
:30 Max rep AMSU

12 min EMOM: Complex: 1 Power Snatch + 1 OHS

12 min AMRAP:
15 Power Snatch 65/95 (Comp: Squat Snatch 65/95)
15 Ring Dip
25 AMSU

5-2-5-2-5-2 Front Squat

For Time:
100 WB (14/20, 9/10’)
50 C2B
30 WW

20 min AMRAP:
20 Single Arm DB Snatch 35/50 (10 R/10L)
20 Single Arm DB Hang Clean & S2OH 35/50 (10 R/10 L)
20 Single DB in Front Rack Box Step Up 35/50 (10 R/10 L)
10 Burpee Box Jump (20/24)

Post:
Push Press 5-4-3-2-2

5-2-5-2-5-2 DL

9 min AMRAP:
7 DL (155/225, Comp: 205/315)
14 T2B

For Time:
10-9-8-7-6-5-4-3-2-1
Double DB Thrusters (35/50)
*35 DU After each set

12 min For Quality:
1 Max Rep Set SPU
200m Run