Part A

Find Thruster Max

Part B

3 Rounds:
15 Pull-ups
12 burpees
9 Ring Dips

Part A

Hang Clean: 4 sets of 3 to heavy triple

Part B

For Time:
30 HR Pushups
30 KB Swings (53/35)
30 OHS (95/65)
30 Alt KB Snatch (35/26)
*every 90 sec complete 100m sprint

Part A

Back Squats:

5 sets of 5

increase load, in between each set complete 20 sec hollow rock

Part B

6 min AMRAP:
5 Deadlift (heavy 80-85% of 1 rep max)
10 TTB

Part A

Strict Press + Push Press: 3+5 x 5 sets: Find a heavy 3 rep for Strict Press and complete all 5 sets at that weight

Part B

3 Rounds:
6 Hang Power Snatch (95/65)
12 TTB
6 Ring Dips

Rest Day:

Practice Ring Dip for MU or Jumping MU

Makeup WOD OR complete 6x100m prowler push (150/100 total weight), rest 3:1

Part A

Deadlift: 4 sets of 4 touch and go at one weight

Part B

For Time:
800m run
30 Wall Ball (20/14)
400m run
60 Double Unders
800m run
60 DU
400m run
30 Wall Ball

Part A

Snatch + OHS: 4 sets of 1+3 working to heavy weight, in between each set complete 45 sec weighted plank

Part B

12 min AMRAP:
12 Box Jumps (24/20)
8 Alt KB Snatch (53/35)
4 HSPU (scale as needed)

Part A

A1) Ring Pushups: 4×10

A2) Strict Chin-ups: 4×5, weighted as able

Part B

8 min EMOM:
3 Clean thrusters at increasing load each round to a heavy triple + 20 DU

Part A

A1) Plyo Pushups: 4×8
A2) 20 sec hold at top of ring dip, L-sit if possible x 4 sets

Part B

8 min AMRAP:
3 Front Squat (185/135)
100m sprint

Rest Day:

Practice HSPU/Wall Walking

Makeup WOD

OR

Complete 4x500m row, rest 2:1