25 min AMRAP:
400m Run
25 DB Goblet Squats (35/50)
15 SPU
Down & Back of the building Dball/MB/Sandbag Carry

Push Press - Week 1: 8-8-8-8+

Superset: 4x:
12 Alt Arm Seated Double DB Zpress

right into:

12 Alt Arm Plank Push Up
1 min Rest

WOD: 7 min Max Rep T2B

*Every time you break you have 16 Box Step Ups (20/24)

20 min EMOM Alt:
Odd: 3 TnG Power Snatch
Even: 1-3 RC

WOD:
9 min AMRAP:
9 Power Snatch (65/95)
9 C2B

High Box Jumps 3-3-3-3
Back/Front Squat: Week 1: 8-8-8-8+
Double DB/KB Split Lunge 4x10 R/L

WOD: 3 min Max Rep: DU

Front Squat 8-6-4-2-2-2

Fran:
For Time:
21-15-9:
Thruster (65/95)
Pull Up

24 minute E3MOM:
Every 3 minutes: Run 400m - Rest the remainder of the time.

Score: Slowest and fastest 400m’s completed.

DL 8-6-4-2-2-2

For Time:
21-15-9:
DL (155/225)
T2B

Partner WOD: You Go/I Go

22 min AMRAP:
50 Burpee Box Step Ups (20/24)
50 MBSC (14/20)
50 Box Jump Over (20/24)
50 MB Russian Twist-Twist- Toss (14/20)

12 min EMOM: 1 Squat Clean & Jerk

10 min AMRAP:
5 Squat Clean & Jerk Rx: (95/135)
10 Machine Cals

20 min AMRAP:
8 BMU
12 BBJO (20/24)
24 WB 14/20, 9/10 (Semis 10/11 feet)

12 min to build to a heavy on complex 5 Rep DL

15 min Partner AMRAP: You Go/I Go: Alternating every 1 full Round of DT per partner - Tag hands!

1 Round of DT:
12 DL (105/155)
9 Hang Cleans (105/155)
6 Push Jerks (105/155)

12 min EMOM:
0-4: 3 Squat Snatch
4-8: 2 Squat Snatch
8-12: 1 Squat Snatch

12 min AMRAP:
100 DU
30 AMSU (Semis: GHD sit ups)
12 WW (Semis: 100’ HSW)

For Time:
5 Rope Climbs (Semis: 1st rep legless)
30 Single DB Box Step ups 20/20, 35/50 (Semis: 50/70) - DB IN GOBLET position!!!
40 T2B
50 Alt Arm Single DB Snatch (35/50, Semis 50/70)
5 Rope Climbs (Semis: 1st rep legless)

Post WOD: For Quality:
10 min to get in:
21-15-9:
Push Ups/SHSPU
Recline Pulls/SPU

15 min to build in complex from Floor:
2 Thrusters
2 Front Squats

For Time:
3-6-9-12
Front Squat 105/155 (Semis: 125/185)
C2B (Semis: RMU)

15 minutes to Work up to heavy:
Power Clean & Jerk
-regrip-
Squat Clean & Jerk

9 min AMRAP:
3 WW
6 Power Clean & Jerk 75/115)
9 Front Squats (75/115)