7 RFT:
1 Rope Climb
10 Burpees to a 6"+ Target

For Quality:
8 min:
25 Ab Mat Sit Ups or 15 T2B
10-15 Double DB Bicep Curls
10-15 Push Ups

Benchmark WOD: Nancy
5 RFT:
400m Run
15 OHS (65/95)

25 min AMRAP:
800m Run
25 Thrusters (65/95)
15 BFOB

16 min E2MOM: 12 DL

10 min AMRAP:
20 Alt. Single DB Snatch (35/50)
15 Box Jumps (20/24)
10 T2B

For Max Reps at each Movement:
Tabata Double DB Strict Press
Tabata Double DB Jumping Lunges
Tabata Strict Pull Ups
Tabata Double DB Walking Lunges
Tabata Double DB Push Press

On 6 min Clock:
50/60 Cal Row
IRT: Max Rep SHSPU

4 min Rest

On 6 min Clock:
30 Hang Power Snatch (Rx: 65/95, Comp: 95/135)
IRT: Max Cal Assault Bike

10 min Complex EMOM:
1 Clean
1 Hang Clean
1 Front Squat
1 Jerk

11 min AMRAP:
9 Clean & Jerks (Rx: 85/125, Comp: 105/155)
7 Front Squats (Rx: 85/125, Comp: 105/155)
5 RMU

10 min Snatch Complex EMOM:
1 Squat Snatch
1 Hang Squat Snatch
1 OHS

7 min AMRAP:
5 Hang Power Snatch (Rx: 65/95, Comp: 95/135)
5 OHS (Rx: 65/95, Comp: 95/135)
5 BMU

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

Post: DL Strength

20 min AMRAP:
20 T2B
8 Shuttle Runs
20 Pull Ups (Comp: C2B)
8 Shuttle Runs
20 Push Ups
8 Shuttle Runs

Back Squat 5-5-3-3-1-1

For Time:
50-40-30-20-10:
DU
KBS (35/53)
Ab Mat Sit Ups

Partner WOD: You Go/ I Go
For Time:
25 WW
50 Power Clean & Jerk (Rx: 65/95, Comp: 95/1135)
100 Cal Row
150 WB (Rx: 14/20 & 9/10, Comp: 14/20 & 10/11)
200 Cal Bike

8 min EMOM Complex:
3 DL
2 Cleans
1 Front Squat

4 RFT:
6 T2B
5 C2B
4 BMU
3 DL (Rx: 105/155, Comp: 155/225)
2 Cleans (Rx: 105/155, Comp: 155/225)
1 Front Squat (Rx: 105/155, Comp: 155/225)
-1 min Rest Between Rounds-

Split Jerk 2-2-2-2-2-2

8 min AMRAP:
15 HSPU
30 Single Alt. DB Snatch (35/50)

25 min AMRAP:
400m Run
20 Box Jump Ups (20/24)
30 Box Step Overs (20/24)
40 Ab Mat Sit Ups