WODS

15 MIN to Establish
1 x Heavy Single Power Snatch

Then

21-15-9
Power Snatch (95/65)
Ring Dip
*7 MIN CAP*

20 x Box Get Over (48/40")

Then

10-8-6-4-2
Front Squat (185/125)   [225/155]

*20 x Air Squat and 100m Run After Each Set*

*10 x Burpee Penalty for dropping bar*

Then

20 x Box Get Over (48/40")

*15 MIN CAP*

30 x Box Jump Over (24/20)
30 x Handstand Push Up
30 x Deadlift (225/155)
30 x Toes 2 Bar
50 x Wall Ball (20/14) to 10ft
30 x Toes 2 Bar
30 x Deadlift (225/155)
30 x Handstand Push Up
30 x Box Jump Over (24/20)
*13 MIN CAP*

15 MIN AMRAP:
21 x Chest 2 Bar Pull Up
15 x Bar Facing Burpee
9 x Power Clean (205/135)

1-2-3-4-5-6-7-8-9-10
Overhead Squat (155/105)
*40 x Double Under before each round
*10 MIN CAP*

800m Run
30 x Snatch (95/65)
600m Run
20 x Snatch (135/95)
400m Run
10 x Snatch (155/105)
*17 MIN CAP*

5 MIN AMRAP:
3 x Deadlift (225/155)
6 x Box Jump (24/20)

Rest 1 MIN

5 MIN AMRAP:
3 x Thruster (135/95)
30 x Double Under

3 Rounds:
30 x Push Up
30 x Pull Up
30 x Overhead Squat (75/55)
*14 MIN CAP*

20 Rounds:
3 x Clean (155/105)
4 x HSPU   [Strict]
5 x Bar Facing Burpee
*22 MIN CAP*

12 MIN AMRAP:
21 x Air Squat
15 x Toes 2 Bar
9 x Push Jerk (135/95)