Front Squat 5-4-3-2-1-1

WOD:
8 min AMRAP:
5 Squat Cleans (105/155)
45 DU

32 min Max Calories on a Machine: Skier, Rower, Assault Bike.

*Every 4 min Perform 1 Round of Cindy or Mary

Mary:
5 HSPU
10 Pistols
15 Pulls Ups

OR

Cindy:
5 Pull Ups
10 Push Ups
15 Air Squats

3-3-3-3-3-3 Jerks
10-10-10-10-10 Alternating Double DB Front Rack Step Back Lunge Steps
Handstand Walk Work

15 min to work up on the complex:
1 Snatch Grip DL
1 Hang Power Snatch
1 OHS
1 Hang Squat Snatch

WOD:
8 min AMRAP:
8 Hang Power Snatch (65/95)
8 OHS (65/95)
38 DU

10 min EMOM:
2 Tng’ Power Cleans

WOD:
7 min AMRAP:
5 Box Jumps (Rx: 20/24, Comp: 24/30)
3 Cleans (Rx: 105/155, Comp: 155/225)

WOD:
16 min AMRAP:
11 Double DB Thrusters (35/50)
200m Run

Post WOD:
5 sets of 5-10 reps of your choice: RMU, BMU, Strict Pull Ups, Pull Ups, C2B, Rec Pull, BOR.

Strict Press Strength 4 x 8-12

WOD:
For Time:
21-15-9
Power Clean & Jerk (Rx: 65/95, Comp: 85/125)
Box Jump Over (20/24)

DL 4x 8-12

WOD:
14 min AMRAP:
5 RMU
10 Hang Squat Snatch (75/115)
15 DL (75/115)

10 min AMRAP:
25 MBSC (14/20)
50’ HSW

5x Through:
5-10 SHSPU

-right into-

5-10 T2B

WOD:
30 min AMRAP:
400m Run
40 Single DB Snatch (35/50)
300m Run
30 Pull Ups
200m Run
20 Single DB Thrusters (10 R/10 L) (35/50)

3 x :30 Single DB Max Rep DB Curl

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