WOD

Strength:

4 Sets of:

Bench Press: 75%x 2 Sets, 80% x2 Sets: Sub Max Reps
Stone to Shoulder-6-6-4-4(145#-115#-M/100#-60#-W)or D-Ball
1 Arm Farmers Walk-75ft-Left/75ft-Right(110#-M/90#-W)
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Conditioning:

12min AMRAP of:

200M Run
Power Clean-4(155#-M/105#-W)
Lateral Burpee-8
200M Run
Wall Ball-16(30#-M/20#-W)
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WOD

18.3

2 Rounds for Time:

Double Unders-100
OHS-20(115#-M/80#-W)
Double Unders-100
Ring Muscle Up-12
Double Unders-100
1 Arm DB Alt Snatch-20(50#-M/35#-W)
Double Unders-100
Bar Muscle Up-12
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WOD

5min EMOM of:

Snatch(Full or Power)-2 Start @65% Add During

1min Rest,

4min EMOM of:

Snatch-1 Add During
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12min AMRAP of:

Front Squat(Rack)-10(185#-M/135#-W)
Lateral Burpee-10
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WOD

5min EMOM of:

Snatch(Full or Power)-2 Start @65% Add During

1min Rest,

4min EMOM of:

Snatch-1 Add During
---------------------------------------------------------------
12min AMRAP of:

Front Squat(Rack)-10(185#-M/135#-W)
Lateral Burpee-10
---------------------------------------------------------------

WOD

4 Sets of:

Back Squat-5 @75%
Handstand Walk-24ft
L-Sit Rope Climb-2
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14min AMRAP of:

200M Run
Pull Ups(Any Style)-Max Reps
Sled Sprint(Empty)
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WOD

Monday:
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10min EMOM (E/O)

3 Position Clean Start @65% Add During-Even Minute
Wall Ball-10(30#/20#-10ft)-Odd Minute

6min Rest:

18.2A & B

12min Cap For:

DB Squats(50#-M/35#-W)
Bar Facing Burpees
1-2-3-4-5-6-7-8-9-10 Reps of Each, Then,

1RM Clean w/ Remaining Time:
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WOD

4 Min EMOM of:

Clean-4 T&G @65%

4min EMOM of:

Clean-3 T&G @75%

90sec Rest,

Every 90sec for 3 Rounds:

Clean-2 Start @ 80% Add Each Round:
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12min AMRAP of:

200M Run
Target Burpee-12
Thruster-15(115#-M/75#-W)
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