Rowing Intervals:
8x:
:45 Row
2:15 Rest

Superset:
12 DB Bench
12 DB Curl to Press

STRENGTH:
Back Squat: 5-3-1+

WOD:
For Time:
30 OHS (75/115)
15 RMU
20 OHS (75/115)
10 RMU

WOD:
3 5-min Rounds for Max Reps:
From 0:00-2:00: 400m Run then max rep DU
From 2:00-3:00: Double DB S2OH (35/50)
From 3:00-4:00: Pull Ups
From 4:00-5:00: Double DB Hang Squat Cleans (35/50)
5 min Rest between rounds

STRENGTH:
Strict Press: 3-3-3+

WOD:
Running Annie
For Time:
50-40-30-20-10:
DU
Ab mat sit-ups
*200m run after each round

SNATCH:
10 min Snatch EMOM Complex:
2 Power Snatch
1 Hang Power Snatch

WOD:
10 min AMRAP:
21 Hang Power Snatch (65/95)
15 Perfect Pushups
9 Strict Pullups

STRENGTH:
Back Squat: 3-3-3+

WOD:
For Time:
100 Front Squats (Rx: 65/95, Comp: 75/115)
*At the top of each minute: Rx: 3 Burpees, Comp: 5 Burpees

WOD:
5 RFT:
15 Double DB Thrusters (35/50)
50 DU
3 Rope Climbs

STRENGTH:
DL: 5-5-5+

WOD:
8 min AMRAP:
40 Single Arm Alt. DB Snatch (35/50)
20 Ab Mat Situps

STRENGTH:
Strict Press: 5-5-5+

WOD:
10 min AMRAP:
10 HSPU
20 Double DB Box Step Overs (20/24, 35/50)

STRENGTH:
10 min EMOM Complex:
1 Power Clean
1 Hang Power Clean
1 Jerk

WOD:
14 min AMRAP:
2/2/2, 4/4/4, 6/6/6...
C2B
Power Clean (75/115)
Lateral Bar Over Burpees

STRENGTH:
Back Squat: 5-5-5+

WOD:
4 RFT:
400m Run
50 Air Squats

For Time:
9-7-5
Ring Muscle Up

Post WOD:
Snatch Work

Partner WOD: You Go/I GO
For Time:
2000m Row
50 DL (155/225)
50 HSPU (Comp: Strict)
50 DL (155/225)
200 DU

STRENGTH:
Front Squat 6-5-4-3

WOD:
15 min AMRAP:
7 Strict Pull Ups
200m Run
20 WB (14/20, 9/10')
1:00 Rest