STRENGTH:
12 min EMOM:
EVEN: 3 OHS
ODD: 3-5 RMU

WOD:
"AMRAP Nancy"
12 min AMRAP:
400m Run
15 Overhead Squats (65/95)

STRENGTH:
10 min to work up to heavy regrip Power Snatch double

WOD:
For Time:
15 Power Snatch (135/95)
150 Double Under
50 Pull Ups
150 Double Under
15 Power Snatch (135/95)

STRENGTH:
8-8-8-8 Back Squat

WOD:
15 min AMRAP:
25 WB (14/20, 9/10')
15 BBJO (20/24)

1:00 Rest

WOD:
For Time:
200 meters with Double DB Carry (35/50)
20 Double DB Power Cleans (35/50)
30 HSPU
5 Rope Climbs
30 T2B
20 Double DB Snatch (35/50)
200 meters with Double DB Carry (35/50)

Superset x4:
10 Barbell Bench Press
10 DB Curl to Press
1:00 SPRINT on Rower

2:00 Rest

5 min Max Rep: Walking Lunge Steps

STRENGTH:
8 min EMOM of the complex: 1 DL - 1 Squat Clean - 1 Thruster

WOD:
5 RFT:
9 DL (95/135)
5 Squat Cleans (95/135)
3 Thrusters (95/135)

STRENGTH:
Push Press 5-5-5-5
Front Squat 5-5-5-5

WOD:
8 min AMRAP:
5 BMU
200m Run

STRENGTH:
Ring Dip 10-8-6-4-2

WOD:
2 RFT:
50 SA DB Snatch (35/50)
150 DU
30 Perfect Push Ups

TEAM WOD:
In Teams of 3 - on a 15 minute running clock:

0-12 min max reps:
Cal Row
DB Thrusters (35/50)
T2B

Then:
12 - 15 min: 3 min max rep Synchro Burpees

WOD:
4 RFT:
6 Strict Pull Ups
9 C2B
12 Pull Ups
12 DL (105/155)
9 Hang Power Cleans (105/155)
6 S2OH (105/155)

STRENGTH:
OHS 5-4-3-2
Power Snatch 5-4-3-2
Squat Snatch 5-4-3-2

WOD:
5 min AMRAP:
5 Power Snatch (75/115)
5 OHS (75/115)
5 Squat Snatch (75/115)

STRENGTH:
DL 5-5-5

WOD:
15 min AMRAP:
5 DL (185/275)
5 Strict HSPU
10 DL (185/275)
10 Kipping HSPU
1:00 Rest

WOD:
For Time:
900m Run
80 Single Arm KB OH Walking Lunge Steps (35/53)
900m Run
80 KB Swings (35/53)
900m Run
80 Ab Mat Situps

STRENGTH:
Back Squat 5-5-5-5

WOD:
For Max Reps:
Round 1:
3 min Work
1 min Rest/Rotate

Round 2:
2 min Work
1 min Rest/Rotate

Ring MU
WB (14/20, 9/10’)
Cal Row

STRENGTH:
Superset:
10-10-8-8-6-6 DB Bench Press
10-10-8-8-6-6 DB Curl to Press

WOD:
8 min AMRAP:
12 Double DB Burpee Box Step Overs (35/50, 20/24)
20 Box Jump Overs (20/24)