WOD:
2 RFT:
100 DU
10 RMU
20 Hang Power Snatch (65/95)
100 DU
30 Single DB Hang Clean & Jerk (35/50)
40 T2B

Power Cleans 3-3-3-3-3 (touch n go)

Superset:
Strict Pull Ups 6-6-6-6-6
Push Ups 10-10-10-10-10

For Time: 400m Run

12 min EMOM: 1 Squat Clean
@ 13 min mark:
8 min AMRAP:
Bar Facing Over Burpees
15 WB (14/20, 9/10)

For Time: Repeat CF Open WOD 19.3

200' Single DB OH Walking Lunges
50 Single DB Box Step Ups (35/50, 20/24)
50 SHSPU
200' Handstand Walk

WOD:
3 RFT:
9 RMU
15 Double DB Cleans (35/50)
21 Single DB Box Step Overs 35/50, (20/24)

STRENGTH:
12 min EMOM: 1 Squat Snatch

WOD:
10 min AMRAP:
10 Snatch (55/75)
10 OHS (55/75)
35 DU

STRENGTH:
Jerk: 5-5-5-5

WOD:
For Time:
Buy In: 800m Run
21-15-9:
HSPU
T2B
Buy Out: 800m Run

“Open WOD Repeat: 17.1”
For Time:
10 SA Alt. DB Snatch (35/50)
15 Burpee Box Jump Over (20/24)
20 SA Alt. DB Snatch (35/50)
15 Burpee Box Jump Over (20/24)
30 SA Alt. DB Snatch (35/50)
15 Burpee Box Jump Over (20/24)
40 SA Alt. DB Snatch (35/50)
15 Burpee Box Jump Over (20/24)
50 SA Alt. DB Snatch (35/50)
15 Burpee Box Jump Over (20/24)

WOD:
12 min AMRAP:
12 DB Thrusters (35/50)
12 C2B

Post WOD:
30/40 Cal Row AFAP

WOD:
For Time:
900m Run
30 Hang Power Clean (95/135)
100 DU
60 KBS (35/53)
7 Rope Climbs

STRENGTH:
Strict Press 12-10-8-6-4
Back Squat 12-10-8-6-4
DL 12-10-8-6-4

WOD:
For Time:
2 Rounds:
10 Burpee Box Jump Over (20/24)
8 BMU
3 Rounds:
10 BBJO (20/24)
15 C2B

Skill Work: Single Arm DB Overhead Squat

WOD:
14 min AMRAP:
24' SA OH Walking Lunges Right Arm (35/50)
24' SA OH Walking Lunges Left Arm (35/50)
12 DB OHS Right Arm (35/50)
12 DB OHS Left Arm (35/50)
24 Alternating Single Arm DB Snatch (35/50)

WOD:
Max Reps:
0-5 min: Max Cal Row
5-10 min: Max Rep Strict HSPU

Post WOD:
100 Ab Mat Sit Ups
Hip Halo
Foam Roll

STRENGTH:
Power Clean 3-3-3-3
Front Squat 5-5-5-5

WOD:
"Karen"
For Time:
150 WB (14/20, 9/10')