WODS

12 MIN AMRAP:
2 Rounds:
30 x Double Under
10 x Handstand Push Up
10 x Overhead Squat
*Scale HSPU w/ Hand Release Push Up*
*After 2 rounds completed, add weight and begin another 2 rounds, etc.*
Men: 95/135/165/185/205/225
Women: 65/95/115/125/135/155

3 Rounds:
30 x Alternating Single Arm KB Snatch (24/16kg)
20 x Burpee Box Jump Over (24/20)
400m Run
*KB Must Touch Ground Between Each Rep*

20 MIN AMRAP:
50 x Wall Ball (20/14)
50 x Doubule Under
40 x Box Jump (24/20)
40 x Toes 2 Bar
30 x C2B Pull Up
30 x Bar Facing Burpee
20 x Power Clean (145/100)
20 x Push Jerk (145/100)
10 x Snatch (145/100)
10 x Muscle Up
*Sub Wall Climb for Muscle Up or 2 x C2B & 2 x Ring Dip*

'DT'
5 Rounds:
12 x Deadlift
9 x Hang Clean
6 x Jerk
Rx: (155/105)

Fran
21-15-9
Thruster (95/65)
Pull Up

3 Rounds:
200m Run
21 x Deadlift (135/95)
200m Run
15 x Back Squat (135/95)
200m Run
9 x Shoulder to Overhead (135/95)
*17 MIN CAP*

15 MIN AMRAP:
10 x Wall Ball (20/14)
10 x Box Jump (24/20)
10 x Sumo Deadlift High Pull (95/65)

*Scale so that all movements STAY unbroken!*

15 MIN EMOM:
1 x Power Snatch
*Post Heaviest Load Lifted*

Then

10 MIN AMRAP:
60 x Burpee Box Jump Over (24/20)
AMRAP Ring Muscle Ups with Time Remaining

*Sub 2 x Ring Dip or 1C2B & 1 RD for MU*
*Scale # of BBJO  if needed. At 7:00 move on to MU*

5 Rounds:
10 x Squat Clean Thruster (115/75)
15 x Pull Up
*14 MIN CAP*

Strict Press:
1-1-1-1-1-1-1-1-1-1

Then

3 Rounds:
100 x Double Under
10 x Overhead Squat (135/95)   [175/115]
*8 MIN CAP*