DL 5-5-3-3-3-1-1-1-1

For Time:
500m Row
400m Run
20 Bar Facing Over Burpees

Hero WOD Nate:
20 min AMRAP:
2 RMU
4 HSPU (Comp: Strict)
8 KBS (Rx: 35/53, Comp: 53/70)

Post:
8 min for Quality:
:10-:20 sec Hollow Hold
10 Vups
10 Hip Bridge with 1 sec pause at top
:10-:20 sec Superman Hold

On 30 min clock:
15 min EMOM: 1 Squat Clean & Jerk
Right into
15 min: Front Squats with Pause Sets of 3 with 3 sec Pause

7 min AMRAP:
15 T2B
30 Air Squats

5-4-3-2-2-2 Single DB S2OH Strength

12 min AMRAP:
20 BJO 20/24 (must step down)
6 WW
30 Alt. Arm DB Snatch (35/50)

3-3-3-3 Hang Power Cleans

5 RFT:
12 DL (105/155)
9 Hang Power Cleans (105/155)
6 Front Squats (105/155)
3 S2OH (105/155)
10 Burpee Pull Ups

8-6-4-3-2 Back Squat

18 min AMRAP:
50 Wall Balls (14/20, 9/10’)
25 C2B

15 min: Build up in load:
8 Double DB Front Rack Walking Lunge Steps

.com WOD:
For Time:
50-40-30-20-10:
AMSU
DU
Walking Lunge Steps
DU

7-7-7-7 DL
5-5-5-5 Bench Press

7 min AMRAP:
5 DL Rx: (155/225, Comp: 215/335)
10 Strict Pull Ups

10 min to build in load of the complex:
3 Thrusters
3 Front Squats

For Time:
21-15-9:
T2B
Thruster (65/95)
Lateral Bar Over Burpee
Front Squats (65/95)

3 RFT:
20 Double DB Power Clean (35/50)
200m Double DB Farmer Carry (35/50)
10 WW

Post WOD: 12 min for Quality:
5 SHSPU
10 Box Jump Overs
15 Hollow Rocks

20 min E2MOM:
Power Clean
Front Squat
Jerk
-regrip-
Squat Clean
Jerk

Repeat CF Open WOD 11.3
5 min Max Rep:
Squat Clean (110/165)
Jerk (110/165)

Max Reps on 25 min Clock:
P1: Max Rep T2B
P2: Max Cal Row
P3: 400m Run

*** You must rotate every time the person gets back in from the run.

15 min for Quality:
50’ Double DB Lunge in front Rack
1 RC
1 min Rest

14 min AMRAP:
2 RC (Comp: 4 RC)
12 Double DB Thruster (35/50)
50 DU

8 Double KB/DB DL -> 50’ Carry (25’ down and back on grid) -> 4 DL (this is unbroken)

increase load as you go until at good working load. continue to hit set at that working load until the 20 minutes is up.

10 min AMRAP:
20 KBS 35/53 (Comp: 53/70)
15 Push Ups (Comp: 10 SHSPU)
20 AMSU

15 min EMOM: 1 Squat Snatch (can increase load as you go!)

For Time:
12-9-6-3
Squat Snatch 95/135 (Comp: 125/185)
RMU (Scale: Strict Pull Ups, banded strict, jumping pull up with take negative, rec pull. hardest strict that you can do!!)