WOD

Partner Leg Levers-45sec On/20 Off x3
x2Rounds
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Buy in: Bar Facing Burpees-30 Then;


Back Rack Thrusters-10(95-115#M/65#-85#W)
Double Under-20


AMRAP-18min:
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WOD

Power Clean


12min to find a 1RM
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Front Racked Lunge-6(3L/3R)165#+M/115#+W)-Even Min
Swings(A)-15(53#M/35#W)-Odd Min


EMOM 14min(Even/Odd)
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WOD

Weightlifting:


Power Snatch + OHS(2+2)65%x1(3) 75%x1(4)
Power Snatch + OHS(1+2)75%x1(3) 80%x1(4)
Power Snatch + OHS(1+1)85%x1(2)
Front Squat 75%x6(2) 80%x5(6)
Clean Pull 100%x3(3) 105%x3(3) 110%x2(5)
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SWOD


DB Floor Press-SM
Barbell Bent Row-15
x2 Then; 1 Sled Drag


x5Rounds NFT:
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WOD

*Clean & Split Jerk 1+2


EMOM-6min: (*Starting weight, approximately 75% of 1RM) Then;


Clean & Jerk-1


EMOM-6min: Add Weight During.
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Finish:


100ft Sprint x4


EMOM-3min Then with no breaks:


100ft Sprint x3


EMON-4min:
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WOD

Burpee-50
Bear Complex-10(115#M/85#W)
Burpee-40
Bear Complex-10
Burpee-30
Bear Complex-10
Burpee-20
Bear Complex-10
Burpee-10


For Time: 40min Time Cap.
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WOD

Hang Power Clean(or Hang Power Snatch(Straps)-3**
Box Jump-5(Max Height Possible for 5reps)


AMRAP-12min: (**As heavy as possible without compromising form)
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Swings(A)-8 (70#M/53#W)
Burpee-12


AMRAP-10min:
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WOD

Squat Clean-3
HSPU-3


EMOM-12min:
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Thruster-25, 20, 15, 10, &5 Reps(95#M/65#W)
Double Under-50,40,30,20, &10 Reps


For Time:
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