3 Rounds on a running clock:
3 min Moderate
2 min Hard
1 min Recovery

22 min AMRAP:
Partner WOD
P1:400m Run

P2: 1 Round:
20 Box Step Ups
20 Single DB HC
10 SPU

Back Squat 4-4-4-4

7 min AMRAP:
8 Thrusters (65/95)
40 DU
3 WW

Power Cleans 5-4-3-2-2

For Time:
50 Cal Row
50 DL (155/225)
50 BFOB
50 T2B

For time:
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 pull-ups
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 chest-to-bar pull-ups
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 muscle-ups

Time cap: 15 minutes

♀ 35-lb (15-kg) dumbbell
♂ 50-lb (22.5-kg) dumbbell

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Machine WOD: Pick Machine:

For Pace:
2 Rounds:
2 min Moderate Pace
:45 Hard
:45 Easy
:30 Hard
:30 Easy
:15 Hard
:15 Easy
2 min Moderate Pace

2 min Rest between Rounds

Partner WOD:
20 min AMRAP: You Go/I Go
400m Run
40 KBS (35/53)
30 Burpee over KB
40 AMSU

Post WOD: 8 min to Quality
15 Hollow Rocks
1-10 SHSPU
1 TGU R/1 TGU L with KB or DB

Front Squat 5-3-3-3-1

4 RFT:
8 Front Squats (95/135)
28 DU
12 C2B

3-3-3-3-3 Jerk

9 min AMRAP:
3/3, 6/6, 9/9….ascending ladder by 3’s
Power Clean (75/115)
S2OH (75/115)
T2B

For time:
20 wall-ball shots
18 box jump-overs
30 wall-ball shots
18 box jump-overs
40 wall-ball shots
18 medicine-ball box step-overs
66 wall-ball shots
18 medicine-ball box step-overs
40 wall-ball shots
18 box jump-overs
30 wall-ball shots
18 box jump-overs
20 wall-ball shots

Time cap: 12 minutes

♀ 14-lb (6-kg) medicine ball, 9-foot target, 20-inch box
♂ 20-lb (9-kg) medicine ball, 10-ft target, 24-inch box

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4 Rounds:
2 min Hard Pace
1 min Recovery Pace

Right Into:

2 Rounds:
1 min Hard Pace
2 min Recovery Pace

On 25 min Clock:
10 min to work up to single Squat Clean & Jerk
15 min Back Squat 5-4-3-2

10 min AMRAP:
20 Box Step Ups (20/24)
20 DB Snatch (35/50)
20 AMSU

Partner WOD: 1 partner working, 1 partner resting, switch as needed.

On 15 min Clock:
0-3 min Double DB Walking Lunge (35/50)
3-6: Burpee Broad Jump
6-9: Shuttle Run
9-12: HSW
12-15: Double DB Farmer Carry

For Time:
20 Power Snatch (65/95)
25 C2B
30 Thrusters (65/95)
35 T2B

*10 min TC

16 min to get in Rounds For Quality:
3 DL
1-5 reps of athlete choice: RMU, BMU, SPU
1-10 reps SHSPU

15 min to find best load on the complex: 2 Power Cleans + 2 FS

For Time: .com WOD
10-8-6-4-2: Front Squats (Rx: 105/155, 125/185)
20-16-12-8-4: Lateral Bar Over Burpees
10-8-6-4-2: Power Cleans (Rx: 105/155, 125/185)