WOD:
Fran:
21-15-9
Thrusters (95/65)
Pull Ups

Post WOD:
Front Squat: 6-4-2-2-2-2

WOD:
For Time:
50 WB (14/20, 9/10’)
800m Run
50 Double DB DL (35/50)
800m Run
50 Double DB S2OH (35/50)
800m Run
50 KBS (35/53)
800m Run

3-3-3-3 OHS

WOD:
12 min AMRAP:
5 Power Snatch (Rx: 55/75, Comp: 75/115)
7 OHS (Rx: 55/75, Comp: 75/115)
9 T2B

15 min E3MOM:
8 Barbell Strict Press
8 Tempo Push Ups
8 Banded Tricep Ext on Rig

-1 min Rest-

6 min EMOM:
5 Strict Press
Max Rep DU in the remaining time.

14 min E2MOM Complex:
3 Strict Pull Ups
4 Pull Ups
5 C2B
*Comp for the EMOM would be adding 1 BMU after the 5 C2B

-2 min Rest-

For Time:
30 Double DB Devils Press (35/50)

15 minutes to build to a squat clean single and dial in WOD weight.

WOD:
14 RFT:
8 Burpee BJ (20/24)
1 Squat Clean

Back Squat 5-5-5-5-5

WOD:
4 RFT:
10 HSPU
20 Box Jump (Rx: 20/24, Comp: 24/30)

Power Cleans 3-3-3-2-2-1

WOD:
Power Clean Amanda:
For Time:
9-7-5
RMU
Power Clean (Rx: 95/135, Comp: 135/185)

15 min to work on Thrusters in sets of 5

WOD:
For Time:
21-15-9
Thrusters (65/95)
T2B

*100 DU after each round

WOD:
For Time:
30 Lateral Burpees Over DB
40 Pull Ups
50 KBS (35/53)
60 Ab Mat Sit Ups
70 Single DB Snatch (35/50)

DL 5-5-5-5-5

WOD:
15 min AMRAP:
30 WB (14/20, 9/10’)
400m Run

WOD:
5x:
4 Front Squats + 2 Jerks
7 min Max RMU

*Every time you break you have 10 Box Jump Overs (20/24)

WOD:
4 Rounds:
2:00 Max Cals
1:00 Max Rep Single DB Snatch
1:00 Rest

5-4-3-2-1 Snatch

WOD:
8 min AMRAP:
4 SHSPU
4 SPU

WOD:
For Time:
3 Rounds:
20 T2B
75 DU

2 Rounds:
20 Double DB Thrusters (35/50)
20 Lateral Burpee Over DB

1 Round:
1200m Run