Front Squat 5-4-3-2-2+

For Time:
21-15-9
Squat Cleans (65/95)
C2B

Comp:
For Time:
21-15-9
Squat Cleans (65/95)
9-6-3
RMU

5-4-4-3-3-3 Strict Press

12 min AMRAP:
5 Power Clean & Jerk ***After 5 Rounds Add Load to Clean & Jerk (Rx: 95/135, 125/185)
6 C2B
7 T2B

6-5-4-4-4-4 Re-grip DL - WITH control negative back to ground.

Machine Work: Pick your machine.

13 min Clock:
10 min EMOM:
:20 Sprint
:40 Recovery
Right into:
10-13 in clock: 3 min Max Sustainable Pace

20 min AMRAP:
10 RMU
20 Single DB Box Step Ups (20/24, 35/50)
10 Wall Facing SHSPU
20 Alt Arm Single DB Snatch (35/50)

5-4-4-3-3-3 FS Pause - 3 second pause at the bottom

On 12 min Running Clock:
2 Rounds:
2 min Max Distance HSW
2 min Max Distance Double DB Front Rack Lunge (35/50)
2 min Max Shuttle Run

Build to a Heavy: Snatch + Hang Snatch

Open WOD Repeat: 20.1
10 RFT:
8 Ground to Overhead (65/95)
10 BFOB

Almost 16.4
13 min AMRAP:
55 Deadlifts (155/225)
55 Double DB Squats (35/50)
55 Box Jump Overs (20/24)
55 HSPU

REST 3 MIN

For Time:
10 HSPU
10 BJO (20/24)
10 Double DB Squats (35/50)
10 DL (155/225)

Strict Press:
Establish a heavy single.

4x:
:45 Max Rep (@ 60-70% of today's single)

1:45 Rest

10 min AMRAP:
8 WW
60 DU
12 Power Snatch (65/95)

DL:
Establish a heavy single.
4x:
:45 Max Rep (@ 60-70% of today's single)
1:45 Rest

6 min AMRAP:
20 Single DB Snatch (35/50)
20 C2B

20 Min EMOM:
4-8 Burpee Pull Up (Comp: Burpee BMU)
12/15 Cal Row (Comp: 15/20)
1-4 Rope Climbs
Bike Cals

Front Squat:
Establish a heavy single.

4x:
:45 Max Rep (@ 60-70% of today's single)
1:45 Rest

8 min AMRAP:
10 WB 14/20, 9/10’ (Comp: 10/11)
10 T2B

8 Rounds with Purpose:
2-8 RMU
3 Squat Snatch AHAP
10 BFOB AFAP
2 min Rest

Strength:
5x through superset:
6 Back Squat
10 Double KB or DB DL
16 Plank Push Ups

2 min Rest

For Time:
500m Row

4 min Max Rep on each movement:
Double DB Squat Cleans (35/50)
HSW (5' = 1 rep)
Single DB Snatch (35/50)
DU

12 min EMOM: (3x through)
1 min Single Heavy KB or DB Carry L
1 min Single Heavy KB or DB Carry R
1 min Plank Hold
Rest

TGU Work

Bench Press 4-4-4-4-4

7 min Amrap:
12 Box Jump Over (20/24)
8 Ring Dip