STRENGTH:
Double Arm DB Bench Press Press 10-10-10-10-10

WOD:
18 min AMRAP:
90’ Double DB Walking Lunges (35/50)
20 Double DB Squats (35/50)
500m Run

STRENGTH:
5-5-5 DL
4-4-4 Power Clean
3-3-3 Hang Power Clean

WOD:
5 min AMRAP:
10 Hollow Rocks
10 Superman Rocks
10 V Ups
20 Ab Mat Sit-ups

WOD:
8 min AMRAP:
50 WB (14/20, 9/10')
150 DU

5 min Rest

8 min AMRAP:
15 HSPU
150 DU

Non-Syncro CrossFit Team Series WOD

For Time:
30 T2B
40 DB Snatch (35/50)
50 DB Box Step Overs (35/50, 20/24")
40 DB Snatch (35/50)
30 T2B

WOD:
20 min AMRAP:
400m run
1 max rep set of RMU

Post WOD:
Build to a heavy set of 5 Thrusters

STRENGTH:
10 min EMOM Complex:
4 DL
3 Power Clean
2 Squat Clean
1 Jerk

WOD:
For Time:
21 Clean & Jerk (65/95)
7 BMU
15 Clean & Jerk (65/95)
7 BMU
9 Clean & Jerk (65/95)
7 BMU

STRENGTH:
Front Squat 5-5-5-2-2-2

WOD:
For Time:
100 Air Squats
4 Rope Climbs
75 Air Squats
3 Rope Climbs
50 Air Squats
2 Rope Climbs
25 Air Squats
1 Rope Climb

Partner WOD: You Go/I Go
3200m Run
240' Handstand Walk
3200m Run

WOD:
2 2-minute rounds of:
10 Thrusters (65/95)
200m Row
Max-rep Thrusters (65/95)

2 2-minute rounds of:
10 T2B
15 Bar Facing Over Burpees
Max-rep T2B

2 2-minute rounds of:
10 HSPU
200m Sprint
Max-rep HSPU

*Rest 3 minutes between 2 min rounds, and 3 min rest between all transitions to different couplets.

STRENGTH:
10 min EMOM Complex:
1 Power Snatch
1 Squat Snatch
1 OHS

WOD:
8 min AMRAP:
5 RMU
7 Snatch (Rx: 75/115, Comp: 115/175)

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

WOD:
7 min AMRAP:
10 Ring Dips
30 Walking Lunge Steps

STRENGTH:
Jerk: 4-4-3-3-2-2

WOD:
4 min Max Cal Assault Bike/Rower/Ski Erg

Crossover Symmetry Activation

STRENGTH:
10-5-10-5-10 DL

WOD:
18 min AMRAP:
35 WB (14/20, 9/10')
10 Burpee BJ Overs (20/24)
35 KB Swings (35/53)
10 Burpee BJ Overs (20/24)

Partner WOD:
On 15 min running clock:

5 min Max Rep HSPU - Parter must be doing a Rig Hang for HSPU reps to count

5 min Max Rep DB Snatch 35/50 - Partner must be doing a locked OH Barbell Hold 35/45 for reps to count

5 min Max Rep Thrusters 65/95 - Partner must be doing a Plank for reps to count

STRENGTH:
Front Squat: 8-8-8-3-3-3
*After each set of Front Squats, 1-2 Rope Climbs

WOD:
For Time:
200 DU
50 Pull-ups
200 DU