5 Rounds:
1:30 @ Fast Pace
:30 @ Recovery Pace
:30 @ SPRINT Pace
1 min @ Recovery Pace

3:30 Rest Between Rounds

20 min AMRAP: Add 1 rep every round

1 C2B (Scale: pull up, jumping pull up, recline pull)
1 T2B
(If COMP: add in 1 BMU)
1 Squat Clean (Rx: 105/155, Comp: 135/185)

Post WOD:
100 Hollow Rocks

10 min EMOM:
2 Hang Power Snatch

For Time:
50 Hang Power Snatch (55/75)
800m Run
25 Hang Power Snatch (55/75)
400m Run
10 Hang Power Snatch (55/75)
200m Run

DL 9-7-5-5-3-3
*After each working set of DL: 8 Single DB SLDL R & L

8 min AMRAP:
10 DL (135/185)
60 DU

FS 5-4-3-2-1
Jerks 5-4-3-2-1

Finisher: 4 min Max Distance HSW 15’ turnarounds

Back Squat: 10x10

For Time:
21-18-15-12-9-6-3:
C2B
Box Jump Over (20/24)
Single Alt Arm DB Snatch (35/50)

Post WOD:
2 Rounds on a running clock:
1 min Tuck Sit Hold
1 min Forearm Plank Hold
1 min Superman Hold

14 min to build up in load in sets of:
3 Deadlifts

15 min AMRAP:
12 T2B
8 Power Clean (95/135) (Comp: Power Clean & Jerk)
38 DU

Each Round for Max Reps:
2 Rounds:
3 min at Each Movement
3 min between Rounds
Single DB Alternating Leg Box Step Ups (20/24, 35/50)
WW (Comp with C2W SHSPU)
Bike Cals
Rope Climbs

Superset:
5-5-5-5-5
Barbell Bench
RIGHT INTO:
5-5-5-5-5
Double DB or KB Squats

4 min Max Rep:
Double DB Burpee Clusters (35/50)

12 min AMRAP:
1/1, 2/2, 3/3…Ladder up each round by 1
Double DB Front Rack Step Back Lunge-Lunge-Squat (= 1 rep!) (35/50)
SHSPU

Post:
10-8-6-4-2 Strict Press

Benchmark WOD: Angie:
For Time:
100 Pull Ups
100 Push Ups
100 AMSU
100 Air Squats

20 min E2MOM:
Complex:
2 Power Clean
2 Hang Power Clean
2 Jerks

For Time:
21-15-9:
Power Clean (65/95)
Hang Power Clean (65/95)
Jerk (65/95)

10-8-6-4-2 Back Squat

On a 15 min Clock: 5 Rounds:
2 min Max Cals on Machine
1 min Max Wall Balls (14/20, 9/10)

20 min to Build/Work on Form for Complex:
1 Power Snatch
1 Hang Power Snatch
1 OHS

9 min AMRAP:
10 Power Snatch (75/115)
5 BMU