Teams of 2
5 min AMRAP
4 x 20m Sprints
10 Hang Power Snatch 115/75

Rest 2 min

5 min AMRAP
6 x 20m Sprints
8 Hang Power Snatches 115/75

Rest 2 min

Strength
Back Squat (off 90% + 5lbs)
5 Reps @ 75%
3 Reps @ 85%
1+ Reps @ 95%

WOD:
4 rounds for max reps
2 min on, 2 min off
15/10 Cal AAB

Oly:
Hang Power Clean
3 sets of 5

WOD:
18.1
Teams of 2 – IGYG per round
20 min AMRAP
8 T2B
10 Single Arm DB Hang Clean and Jerk 45-50/30-35
14/12 Cal Row

Strength
Deadlift (off 90% + 5lbs)
5 Reps @ 75%
3 Reps @ 85%
1+ Reps @ 95%

Strength
Strict Press (off 90% + 5lbs)
5 Reps @ 75%
3 Reps @ 85%
1+ Reps @ 95%

Skill:
2 rounds
250m row
5/side Turkish Get Ups
100m Single Arm Farmers Carry
1 min Bike (60/50 rpms)
10 Hollow Rocks
10 V-Ups
10/side Side Pillar Hip Drops
10 Lateral Lunges

WOD:
20 min AMRAP
50 Wall Balls 20/14
100 Double Unders
50ft Handstand Walk
100 Double Unders
50 Cal Row
100 Double Unders
50ft Handstand Walk
100 Double Unders

Skill:
Every 3 minutes for 5 rounds
200m Sprint

Strength:
In 20 minutes find HEAVIEST
50ft Sled/Weighted Box Push

Score is slowest 200m run/heaviest push

Strength (off 90% + 5lbs)
Back Squat
3 reps @ 80%
3 reps @ 85%
3-6 reps @ 90%

Strength (off 90% + 5lbs)
Strict Press
3 reps @ 80%
3 reps @ 85%
3-6 reps @ 90%

Oly:
Hang Squat Clean
3 x 5
- Build to a moderate/heavy 5. THIS IS NOT A 5RM ATTEMPT.

WOD:
For Time – 20 min cap
5 Bar Facing Burpees
5 Snatches 155/105
5 Bar Facing Burpees

Strength (off 90% + 5lbs)
Deadlift
3 reps @ 80%
3 reps @ 85%
3-6 reps @ 90%

Superset each set with
5/side DB Single Leg RDLs

WOD:
20 min EMOM, alternating movements