WOD:
13 min AMRAP:
25 DL (155/225)
55 WB (14/20, 9/10)
25 DL (155/225)
55 HSPU
25 Cal Row

"14.4"
14 min AMARP:
60 Cal Row
50 T2B
40 WB 14/20, 9/10'
30 Clean 95/135
20 Ring MU

STRENGTH:
Push Press:4-4-4-4

WOD:
For Time:
30 Box Jump Over (20/24)
30 KB Swing (35/53)
30 Double DB S2OH (35/50)
20 Box Jump Over (20/24)
20 KB Swing (35/53)
20 Double DB S2OH (35/50)
10 Box Jump Over (20/24)
10 KB Swing (35/53)
10 Double DB S2OH (35/50)

"11.6"
7 min AMRAP:
Ascending Ladder 3/3, 6/6, 9/9...
- Thruster (70/100)
- C2B

STRENGTH:
DL: 5-5-5-5

WOD:
“18.Zero”
For Time:
21-15-9
DB Snatch (35/50)
Lateral DB Over Burpees (35/50)

STRENGTH:
Front Squat: 7-7-7

WOD:
12 min AMRAP:
1 Snatch (105/155)
3 Clean & Jerk (105/155)
30 DU

WOD:
12 min AMRAP:
30 WB (14/20, 9/10’)
60 DU
8 Ring MU

Post WOD:
10-10-10 DB Power Clean

WOD:
Max Reps:
2 rounds of: 2 min on, 1 min off

- Calorie Row
- T2B
- Rope Climb 15'
- KB Swing (35/53)

STRENGTH:
Thruster 8-8-8-8

WOD:
For Time:
21-15-9
- DB Squat Clean (35/50)
- HSPU

WOD:
13 min AMRAP:
Ascending Ladder: 3/3/3/3 ,6/6/6/6, 9/9/9/9...

- Right Arm DB OH Walking Lunge (35/50)
- Left Arm DB OH Walking Lunge (35/50)
- C2B
- Snatch (75/115)

Post WOD:
Strict Pull Up 8-8-8-8

STRENGTH:
8-6-4-2 Back Squat

WOD:
6 RFT:
4 Squat Clean (Rx: 65/95, Comp: 95/135)
8 Power Clean (Rx: 65/95, Comp: 95/135)
12 Burpee BJ Over (20/24)

STRENGTH:
Front Squat 3-3-3
Thruster 3-3-3
Push Jerk 3-3-3

WOD:
3 min Max Rep Burpees

WOD:
7 min AMRAP
12 Cal Row, CK Kids: 8 Cal Row
25 WB (14/20, 9'/10')

- 5 min Rest & Rotate -

7 min AMRAP:
5 Ring MU
24 DB Snatch (35/50)

STRENGTH:
Jerks: 2-2-2-2-1-1

WOD:
12 min AMRAP:
65 DU
15 S2OH (65/95)

WOD:
10 RFT
30 Air Squats
10 C2B