W.O.D.

For Time:

- 10 Muscle ups

- 20 Hang Clean 75/115

- 30 DL 75/115

- 40 Ab mat sit up

- 100 DU

- 40 Ab mat sit up

- 30 DL 75/115

- 20 Hang Clean 75/115

- 10 Muscle ups

       

For Time:

- 100 Thrusters 65/95 working in TABATA intervals ONLY

         

W.O.D.

7 RFT:

- 10 SDLHP 65/95
- 10 Ring Dips (Scale Box Dips)

       

W.O.D.

9 min EMOM

4 Front Squats (out of the rack)

3 min Rest

9 min EMOM

200m Run

W.O.D.

"Jennifer" - 26 min AMRAP

- 10 pull-ups - 15 KB Swing 35/53 - 20 Box Jump 20/24

       

W.O.D.

7 min AMRAP 2/2, 4/4, 6/6...

- Deadlift (155/225)

- Strict handstand push-ups

 

Rest 5 minutes

 

7 min AMRAP 2/2, 4/4, 6/6...

- Power Cleans 105/155

- Bar Facing Over Burpee

     

- Overhead Squat (65/95)

   

W.O.D.

For Time:

4 Rounds

- 10 T2B

- 10 OH Squat (155/105)

Rest 2 Min

3 Rounds

- 20 Box jumps (20/24)

- 400m Run

     

8 min EMOM:

3-5 Reps: Ring MU, Bar MU, Strict C2B (choose 1)

15 min to get through as many times as you can:

3-5 HSPU

1 Power Clean & Jerk 

Rest 1 min

2 min Max Rep Plate Push-ups

Back Squat: 15 min to build to a heavy triple

W.O.D.

For Time:

- 150 DU

- 60 Front Rack Box Step Ups (35/45) (20/24) *must alternate legs

- 75 DU

- 30 Front Rack Box Step Ups (35/45) (20/24) *must alternate legs

W.O.D.

6 RFT

- 3 Snatch (115/165)

- 5 Bar Facing Over Burpees

- 7 C2B

       

Deadlift: 5-5-5-4-4-4-3-3-3

W.O.D.

5 RFT:

- 20 WB (14/20)

- 10 DL (155/225)

       

W.O.D.

14 min AMRAP:

- 150 WB (14/20)

- 30 MU (Scale 1: BMU, Scale 2: Strict C2B)

W.O.D.

For Time:

- 18 DL (155/225)

- 100 DU

- 15 DL (155/225)

- 80 DU

- 12 DL (155/225)

- 60 DU

- 9 DL (155/225)

- 40 DU

- 6 DL (155/225)

- 20 DU

- 3 DL (155/225)

- 10 DU

       

W.O.D.

"Live By":

- Snatch (75/115)

- T2B

Start with 2 Snatch, 2 T2B on Minute 1

3 Snatch, 3 T2B on Minute 2...

And continue adding reps until you cannot complete the work within the minute