WOD

Squat Clean to Thruster-1
Push Press-2
Racked Lunge-4(2L/2R)


EMOM-12min(AHAP)


Thrusters-Max Reps-1min
Swings(A)(70#M/44#W) Max Reps-1min
Burpees-Max Reps-1min


2min Rest; Repeat 2 MORE Times:
---------------------------------------------

WOD

Tabata: 1 Arm Swings L/R(53#M/35#W)
-----------------------------------------------------
Front Rack Lunges-12(6L/6R)135#M/95#W
Ring Dips-12


AMRAP-20min:
-----------------------------------------

WOD

SN/OHS-2+2x3 @ 50%
SN/OHS-2+2x3 @ 60%
SN/OHS-2+1x2 @75%
SN-2(Add Weight Each Rep)


Clean/F-Squat/Jerk-1+1+1x4 @ 75%
Clean/F-Squat/Jerk-1+1+1x3 @ 80%
Clean and Jerk-2(Add Weight Each Rep)
-----------------------------------------------
SWOD:


Stone To Shoulder-3(T)AHAP
Renegade Rows-16(T-Alternating)
Hammer Drills-24(12L/12R)


x5 Rounds:
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WOD

Push Press-5(135# Plus- Men/95# Plus- Women)
Barbell Bent Row-12
Push Up-15


AMRAP-20min:
----------------------------------------------

WOD

Double Unders-15
Wall Ball-12
Swings(A)-9


AMRAP-15min: Then;


DB Floor Press-SM(AHAP)
False Grip Ring Rows-10


x4 Rounds NFT:
----------------------------------------------

WOD

Clean-3(Power or Squat @ 165#-225#M/125#-185#W)
Hollow Pull Up-7


AMRAP-15min; Then:


Front Squat-Max Reps(Same Weight As Above)
Plyo Clapping Push Up-10


x4 Rounds NFT:
------------------------------------------------------------

WOD

Burpees-20
1 Arm Snatch-10L/10R(53#M/35#W)
Hindu Push Ups-20
1 Arm Thrusters-10L/10R
V-ups-20
1 Arm OHS-10L/10R


AMRAP-25min:
-----------------------------------------