10 min AMRAP:
15 DL (155/225)
15 Cals

Post:
5 Rounds on Running Clock:
:45 Machine
:45 Heavy Double DB or KB Farmer Hold

Strict Press: 5-5-5-5-5

WOD:
For Time:
250 DU
60 T2B
30 SHSPU (COMP: 50 SHSPU)

30 min AMRAP:
30 Alt. Single DB Snatch (35/50)
30 Burpee Pull-up
30 Box Jump Overs (20/24)
30 Push Ups
30 WB (14/20, 9/10’)

15 min Build up in load to Heavy Power Clean TnG Doubles

For Time: (.com WOD)
50 Power Cleans (Rx: 105/155, Comp: 125/185)

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