11 min AMRAP:
16 C2B
16 Single DB Devil’s Press (35/50)

5 min For Quality: Max Distance Single DB OH Walking Lunge
Rest 2 min
6 min For Quality of TGU

On 20 min Clock:
100 DU
80 WB (24/20, 9/10’)
60 T2B
40 Lateral Burpee Over DB
20 Double DB Box Step Overs (20/20, 35/50)

IRT: Max Rep Double DB Thrusters (35/50)

On 25 min Clock:
15 min Max on Complex: 1 Squat Clean + 3 FS + 1 Jerk
10 min work to heavy 3 Deadlift

SLIPS to finish for today!

On 30 min clock:
8 min EMOM: Rower (:20 Sprint, :40 Recover)
2 min Rest
8 min EMOM: Bike (:20 Sprint, :40 Recover)
2 min Rest
8 min EMOM: Rig Movement (1-5 REPS of unbroken set)

Complex:
1 Squat Snatch
1 Hang Squat Snatch

22.1 REPEAT:
15 min AMRAP:
3 WW
12 Alt Arm DB Snatch (35/50)
15 Box Jump Overs (20/24) *Must step down

15 min to work up in load on complex: 3 tng Power Snatch into 3 OHS

On Running Clock: 2 Rounds for Max Reps:
2 min Max Rep OHS (65/95)
2 min Max Rep Burpee Pull Up
2 min Max Rep Shuttle Run

7 min EMOM: 3 Back Squats
2 min Rotate/Rest
7 min EMOM: 25’-50’ HSW
2 min Rotate/Rest
7 min EMOM: 1-5 RMU
2 min Rotate/Rest
7 min EMOM: 6 Shuttle Runs

Front Squats - Sets of 5

12 min AMRAP:
Ascending ladder by 10’s…10/10, 20/20, 30/30…
WB (14/20, 9/10’)
BBJO (20/24) *Must step down

Superset: 8-6-4-2-2-2
SHSPU
Deadlift

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

*Start each round with 50 DU

REPEAT: 24.3

FOR TIME:
5 Rounds of:
- 10 thrusters, weight 1 (65/95)
- 10 chest-to-bar pull-ups

Rest 1 minute

5 rounds of:
- 7 thrusters, weight 2 (95/135)
- 7 bar muscle-ups

Time cap: 15 minutes

Deadlift: 4-4-4-4-4 No Noise DL

10 min AMRAP:
5 Push Ups (Comp: 5 SHSPU)
10 DL (135/185)
15 Box Jump Overs (20/24) *Must step down

7 min EMOM: 3 Back Squats
2 min Rotate/Rest
7 min EMOM: 25’-50’ HSW
2 min Rotate/Rest
7 min EMOM: 1-5 RMU
2 min Rotate/Rest
7 min EMOM: 6 Shuttle Runs

Power Clean & Jerk 4-3-2-2-1-1

For Time:
10-9-8-7-6-5-4-3-2-1 Power Clean & Jerk 95/135

*1 RC after each set of clean and jerks

3 RFT:
18 Double DB Front Squats (35/50)
7 WW
55 DU

Post:
12 min to work up in sets of 10 Double DB Bench Press

In 5 min Blocks on a running clock:
0-5: Isabel

5-10: 4 min AMRAP:
10 T2B
16 Walking Lunge Steps

10-15:
For Time: 50 Bar Facing Over Burpees

15-20: 4 min Max Cal Row