WOD

Back Squat 4x4 Starting at 70% Add Weight Each Set:
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20min AMRAP of:

Double Under-50
Deadlift-5*(115#-M/75#-W)
Hang Power Clean-5*
Front Squat-5*
Push Press-5*
Back Squat-5*
Bar Muscle Up or C2B Pull Up-5
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*Unbroken Barbell Complex
(5 Burpee Penalty if the Bar Drops)

WOD

4 Sets of:

Front Squat: 4 Reps @85%
Weighted Ring Push Up-15 @AHAP
1 Arm "Banded" Pull Up-5L/5R
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12min AMRAP of:

C2B Pull Up-5
OHS-10(95#-M/65#-W)
Double Under-30

1min Rest, Then,

90sec Max Unbroken Thrusters(95#-M/65#-W)
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WOD

12min AMRAP of:

Wall Ball(30#-M/20#-W)
1 Arm DB Snatch(70#-M/50#-W)

2,4,6,8,10,12,14,16,18..Ladder by 2's

3min Rest, Then

12min AMRAP of

Hand Release Push Up-20
Dumbbell Goblet Squat-15(70#/50#)
Burpee Broad Jump-72ft(36'/36")
Bear Crawl-72ft(36'/36')
--------------------------------------------

WOD

5 Sets of:

Back Squat-6 Reps Starting @65% Add Weight During
1 Arm Ring Row 7L/7R or 20 Ring Rows(Box)
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10min AMRAP of:

Wall Ball-10(30#-M/20#-W)
Burpee-10
Rope Climb-1

90sec Rest, Then,

3min Max Rep Doubkle KB/DB Step Ups on 24" Box(44#-40#-M/25#-20#-W)
------------------------------------------------------------

WOD

Power Clean: 10-8-6-4*
DHSPU-         5-4-3-2**
-----------------------------
*@70%, 75%, 80% & 85%
**Add Plates Each Round
------------------------------

14min AMRAP of:

Power Snatch-4(135#-115#-M/95#-75#-W)
Ring Push Ups-15
OHS-8
Double Under-30
----------------------------------

WOD

8min EMOM of:

Clean +Hang Clean + Jerk (Start @70%)
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14min Cap for :

1 Mile Run, Then,

18-15-12 Reps of;

Thrusters (95#-M/65#-W)
Bar Facing Burpees
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Kettlebell Thrusters, C2B Pull Ups & D-Ball Carry..Killer combo! . . #crossfitseguin #fittestexperience #rippedhands #pullups #fitfam #crossfitfamily #cb1 #thrusters #pullups #kettlebell

A post shared by CrossfitSeguin (@crossfitseguin) on Jan 28, 2018 at 6:38am PST