WOD

4 Sets of:

Back Squat-6 @70%
Broad Jump-6 For Max Distance
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15min AMRAP of:

HSPU-10
Swing(A)-25(70#-M/44#-W)
Double Under-50
Sled Push-100ft (165#)
---------------------------------------

WOD

Front Squat: Find a 3RM w/3Sec Pause

1 Arm DB Clean & Strict Press-10L/10R
Weighted Ring Dips-20

x4 Sets:
------------------------------------------------------
12min AMRAP of;

200M Run
Curtis P-5(115#-M/75#-W)
Pull Up-7
Box Jump Over-9
--------------------------------------------------

WOD

30min EMOM of:

Min 1: Bear Complex(135#/95#) 1,2,3,4,5,6..ladder by 1's
Min 2: Burpee to Plate-12
Min 3: T2B-12
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WOD

3 Sets of:

Back Squat-6 @75%
Plate Plyo Push Up-20-M/15-W
---------------------------------------
14min AMRAP of:

Wall Ball-12UB(30#-M/20#-W)
Hang Squat Clean-9(135#-M/95#-W)
Thruster-6
Clean & Jerk-3
-----------------------------------------

WOD

10min EMOM of:

Power Clean + Hang Clean+ Cluster
(Start @70% Add weight during. Post heaviest weight)

----------------------------------------
16min EMOM (E/O)

1 Arm Alt DB Power Snatch-4* + Double Under-30-Even Minute
Burpee Box Jump Over-8(24"/20")-Odd Minute
--------------------------------------------------------
*Total Reps: 100#-70#-M/60#-40#-W)

WOD

Monday:

3 Rounds (14min Cap)

400M Run
Swing(A)-21(53#/35#)
Target Burpee-12

5min Rest,

5 Rounds of:

Assault Bike-40sec Max Cal
3min Rest
-------------------------------------

WOD

5 Rounds of:

Front Squat-3 Start @70% Add Each Round
Back Squat-60sec Max Reps with FSQ Weight
Rest 3min Between Rounds
---------------------------------------------------------
12min AMRAP of:

"Nasty Girls"

Squat-50
Muscle Up-7
Hang Power Clean-10(135#-M/95#-W)
---------------------------------------------------------

WOD

4 Sets of:

Front Squat-5 @70% Add During
Weighted Ring Dips-10-15 Reps
1 Arm DB Bent Rows-12-15 Reps AHAP
---------------------------------------------------
14min AMRAP of: (80#-60#-M/50#-40#-W)

1Arm DB Power Snatch-6 Left
1Arm DB Squat Clean-6 Left
1 Arm DB OH Lunges-6 Left
Repeat on Right, Then,
Burpee Broad Jump-100ft
----------------------------------------------------

WOD

Monday:

2 Rounds of:

400M Run
Burpee Box Jump Over-21(24/20)
Thruster-15(115-M/75#-W)
C2B Pull Up-12

Then,

3 Rounds of:

Assault Bike-18cal-M/15cal-W Sprint
T2B-20
Deadlift-10(225#-M/185#-W)

40min Cap:
---------------------------------------------------

WOD

4 Sets of:

Back Squat-7 @65%-70%
Weighted Ring Dips or Push Ups-12-15 Reps(45#+/45#-25#)
----------------------------------------

14min AMRAP of:

Thruster-8(115#-M/75#-W)
Front Rack Lunge-12
Burpee Broad Jump-100ft
Assault Bike-12/10Cal SPRINT
-----------------------------------------

WOD

6min EMOM:

Snatch: Start @75%-80% Add During

2min Rest, Then,

8min EMOM:

Clean + Hang Clean 1+1 Start @75% Add During:

4min Rest, Then,

10min AMRAP of:

Power Clean-3(165#-135#-M/115#-95#-W)
Front Squat-3
STO-3
Box Jump Over-6(24/20)
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