14 min AMRAP:
10 SHSPU
50’ Double DB Front Rack Walking Lunge (35/50)
10 Double DB Front Rack Squats (35/50)
200’ Double DB Farmer Carry (35/50)

Post WOD - 10 min For Quality:
3 ST2B
12 Hollow Rocks
12 Vups
:30 HS Hold

On 24 min Clock:
0-12 min: Build up on load on Regrip Power Clean + Jerk Doubles
12-24 min: Build up in load on sets of 2 on DL

For Time:
50 DL (155/225)
50 BJO (20/24)
20 RMU (Comp: 35 RMU)

OH Squat Work

14 min AMRAP:
Ladder by 2’s: 2/2/2, 4/4/4, 6/6/6…
T2B
Single DB Devils Press (Alt Arms) (35/50)
OHS (Rx: 55/75, Comp: 95/135)

2 Rounds:
2 min of Max Reps/Cals
:15 to Rotate
Rope Climbs
Echo Bike Cals
Row Cals
WW
Sandbag Hold

15 min build to heavy 4 Thrusters

10 min AMRAP:
10 Thrusters (65/95)
10 C2B
10 BFOB

26 min AMRAP:
16 Double DB Burpee Box Step Overs (35/50, 20/24)
16 Burpee Box Jump Overs (20/24)
16 Double DB Box Step Overs (35/50, 20/24)
16 Box Jump Overs (20/24)
16 HSPU (Comp: SHSPU)
16 Strict Pull Ups (Comp: RMU)

10 min EMOM:
0-5: 2 Tng Squat Snatch
5-10: 1 Squat Snatch

12 min AMRAP:
10 Squat Snatch (Rx: 65/95, Comp: 95/135)
15 T2B
20 AMSU

Jerks 3-1-3-1-3-1

10 min AMRAP:
50’ HSW
50 DU

Front Squat 10-5-10-5-10-5

8 min AMRAP:
14 FS (75/115)
7 BMU

-2 min Rest-

For Time:
14 FS (75/115)
7 BMU

*3 min TC

DL 10-5-10-5-10-5

For Time:
21-15-9:
DL (Rx: 95/135, Comp: 115/175)
Hang Power Clean (Rx: 95/135, Comp: 115/175)
*200m Run after each set

*10 min TC

For Time: .com WOD
10-8-6-4-2:
Cleans (Rx: 115/165, Comp: 155/225)
Chest-to-wall SHSPU

Post:
For Quality.
6-5-4-3-2:
Pick One: RMU, SRMU, BMU, Jumping BMU, SPU, light band SPU, HARD Recline Pulls

*8 BBJO after each set

12 min Clock: 12 Rounds:
:30 Hard
:30 Recovery

12 min AMRAP:
12 Power Snatch (65/95)
12 Cals on Machine

12 min EMOM of the complex:
3 DL
2 Hang Squat Clean
1 Jerk
*add load every 3 min of the EMOM

WOD:
2 RFT:
21 DL (RX: 75/115, Comp: 95/135)
15 Hang Squat Clean (RX: 75/115, Comp: 95/135)
9 Jerks (RX: 75/115, Comp: 95/135)
75 DU

Back Squat 6-5-4-3-2

9 min AMRAP:
20 Goblet Single KB Box Step Ups (35/53, 20/24)
15 T2B

20 min AMRAP:
40 Wall Balls (14/20, 9/10)
40 Single Alt Arm DB Snatch (35/50)
40 Pull Ups
400m Run