A) Strength WOD
5 x 3
Back Squats (find 3rm) – start at about 70% of 1 RM and find – 2 min of rest between sets. 12 min cap

B) WOD
Complete For Time:
8 rounds
8 Toes to bar
8 Thrusters (115,80) Rx+(135, 95) *unbroken
100 meter Run

*no time cap
*penalty for non-unbroken thrusters is to start that round over..beginning with the Toes to bar.

WOD – Hero WOD For Time – “DT”
5 Rounds

12 Deadlifts (155, 105)
9 Hang Cleans
6 Shoulder to Overhead

*0:00-12:00 min cap right into…

WOD – Benchmark For Time – “Annie”
50-40-30-20-10

Sit-ups
Double-unders

*12:00-24:00, right into…

WOD – 6min AMRAP

Max Set Strict Pull-ups (6min each set, so scale accordingly)
Max Set Weighted Push-ups (45, 25)

*24:00-30:00

**Rest as needed between sets, and total reps is your score

A)
Strength / Midline WOD – OTM – 10 Minutes
Even Minute: 20 second (accumulate) L-sit hold
Odd Minute: 3 Deadlifts Use the same weight throughout all 6 sets.
B)
WOD
Complete For Time:
20 Burpee DB Squat Cleans (45, 30)
40 Front Rack (Stationary) Walking Lunges (155, 105)
80 WallBalls (20, 14)
160 Double unders

WOD – Strength Complex EMOTM – 10min

1 Power Snatch + 1 Squat Snatch + 1 OH Squat @80% of your 1RM Squat Snatch

WOD – 7min AMRAP

1 Rope Climb
8 Goblet Squats (70, 55)

WOD – 7min AMRAP

5 Strict T2B
5 Strict Ring Dips
5 Strict Pull-ups

A)
6 Rounds
AMRAP in 1 min of:
100 Meter Run, 100 m
With remaining time perform – MAX REPS Shoulder-to-Overhead (95, 65)

Rest 1 min between each round.
For each cycle restart the AMRAP.

* max reps of shoulder to overhead (95, 65) *keep a continous count

REST 5 MINUTES..

B)
6 Rounds
AMRAP in 1 min of:
10 Db Snatch Alternating Arms (70, 50)
with remaining time complete – MAX Squats

*Rest 1 min between each round
For each cycle restart the AMRAP.
**POST TOTAL shoulder to OH Reps & TOTAL SQUATS**
Rest 2 minutes

C)
150 Hollow Rocks For Time

A)
Strength WOD
Every min for 12 mins:
Hang Power Cleans and Handstand Push-up (Strict)s

Every even minute: 3 Hang Power Cleans, pick load
Every odd minute 6 Handstand Push-up (Strict)s
B)
WOD
15-12-9-6-3 reps, for time of:
Thruster, 95/65 lbs
Burpee Box Jump Over, 30/24 in
*12 min cap
Post time

WOD – For Time “Eva”
5 Rounds

800m Run
30 KB Swings (70, 55)
30 Pull-ups

WOD – For Time
3 Rounds
45 Dubs
15 DB Thrusters (45, 30)

then…

3 Rounds
20 Ring Push-ups
10 Hang Power Cleans (165, 115)

then…

3 Rounds
400M run
15 Burpees

WOD – Skill

Ring Muscle-ups
Skill practice or 4 Rounds of max reps – 2min Rest b/w Sets

10min Cap
WOD – 3 Rounds For Time
15 T2B
15 KB Swings (70, 55)
15 Box Jumps (30′, 24′)
8min Cap
~Rest 5min
WOD – 5min AMRAP
Max Rep OH Squats (135, 95)

A)
Strength Wod
Jerk Complex = (2 push jerks + 2 Split jerks)
6 rounds/sets
Every 2 minutes perform one Jerk complex – achieve the heaviest complex as possible..unbroken.

B)
Complete for time:

9 Power Snatch (115, 85)
Run 800 meters
15 Power Snatch
Run 400 meters
21 Power Snatch
Run 200 meter