12 min EMOM:
2 TnG Power Clean & Jerk

11 min AMRAP:
5 Power Clean & Jerk (75/115)
10 C2B
35 DU

25 min AMRAP:
10 Front Squats (95/135)
10 Lateral Burpees Over Bar
200m Run
20 Single Arm Alt. DB Snatch (35/50)

30 min AMRAP:
500m Row/Ski,1500m Bike
30 KBS (35/53)
20 Single KB Step Back Lunge (Rx: Front Rack, Comp: OH) (35/53)
12 Strict Pull Ups

15 min to work on the Snatch Complex:
Snatch Pull
Hang Squat Snatch
-regrip-
Full Squat Snatch

15 min E3MOM:
12 T2B
5 Squat Snatch (Rx: 65/95, Comp: 105/155)
IRT: Max Rep BJO (20/24)

Jerk: 3-3-3-2-2-1

For Time:
12-9-6-3:
WW

*75 DU After each set WW

3-3-3-2-2-1 Front Squat

7 min AMRAP:
1 Front Squat (Rx: 95/135, Comp: 125/185)
1 C2B (Comp: BMU)

*add 1 rep each round to both movements (1/1, 2/2, 3/3,... and so on)

15 min to get in:
8-7-6-5-4 SUPERSET:
Barbell DL
SHSPU

Complete as many rounds as possible WITH QUALITY in 12 minutes of:

30-second handstand hold
30-second squat hold
30-second L-sit hold
30-second chin-over-bar hold

5-4-3-2-2-1-1 Squat Clean Tng

8 min AMRAP:
8 Thrusters (65/95, Comp: 85/125)
8 SPU (Comp: 4/6 RMU)

For Time:
240’ Double DB Walking Lunge (35/50)
400m Run
20 WW
400m Run
60 Alt Arm Single DB Snatch (35/50)
400m Run

Post WOD:
100 AMSU

For Time:
240’ Double DB Walking Lunge (35/50)
400m Run
20 WW
400m Run
60 Alt Arm Single DB Snatch (35/50)
400m Run

Post WOD:
100 AMSU

12 min to build up in Complex: 1 DL - Power Clean - 1 Jerk

12 min AMRAP:
4 DL (105/155)
5 Power Cleans (105/155)
6 Jerks (105/155)
7 C2B
8 T2B

On 20 min Clock: With a Partner
Complete For Time:
150 Wall Balls (14/20, 9/10’)
150 Burpee BJO *must step down (20/24)
*1 person working at a time, 1 person max cal row
*switch as you see fit

If finish the WB and BBJO before, IRT other person is resting and you go I go on rower for Max Cal

Post: Bench Press 8-8-6-6-4-4 (Leave 16 min)
*After each working set of bench press: 20 Hollow Rocks

For Time:
12-9-6-3:
BMU
Double DB Devils Press (35/50)

Post:
10-10-10-10 DL
*After each working set of DL: :30 HS Hold

Front Squat 8-8-6-6-4-4

12 min AMRAP:
15 Front Squats (65/95)
15 T2B
50 DU

2 Rounds for Max Reps on a Running Clock: 2 min of work at each movement.

Rope Climbs
Double DB Box Step Overs (20/20, 35/50)
SHSPU
Double DB Thrusters (35/50)

*4 min Rest between Rounds