a)Strength

Snatch Complex

b)WOD

RANDY

​75 Snatches For Time (75/55)

a)Strength

Push Press

b)WOD

10 Deadlifts (315/225)
10 Bar Hop Burpees

3 Rounds for Time

Level 2 245/175
​Level 3 185/135

a)Strength

Hand Stand Push Ups

b)WOD

400M Run
40 Double Unders
20 Dumbell Lunges (50/35)

AMRAP 20 Minutes

​

a)Strength

Hang Clean Complex

b)WOD

FRAN

21-15-9

Thrusters (95/65)
Pull Ups

​

a)WOD

1 Minute Max Cal Row
1 Minute Max Assault Bike Calories
1 Minute Max reps alteranate arm Dumbell Snatch (50/35)
1 Minute Max GHD/Ab Mat Sit Ups

Rest 1 Minute

2 Minutes Max Cal Row
2 Minutes Max Assault Bike Calories
2 Minute Max reps alternate arm Dumbell Snatch
2 Minutes Max reps GHD/Ab Mat Sit Ups

Rest 1 Minute

3 Minutes Max Cal Row
3 Minutes Max Assault Bike
3 Minutes Max reps alternate arm Dumbell Snatch
3 Minutes Max reps GHD/Ab Mat Sit Ups

​Score: Total Reps

a)Strength

Front Squat

b)WOD

AMRAP 9 Minutes

3 Power Cleans (225/155)
9 Wall Balls (20/14)

Level 2 185/125
​Level 3 135/85

a)Strength

Hang Clean Complex

b)WOD

EMOM 14 Minutes

Even: 10 Sumo Deadlift High Pulls (115/95)
Odd: 15 Box Jumps (24/20)

Level 2 95/75
​Level 3 75/55

a)Strength

Back Squat

b)WOD

10 Overhead Squats (135/95)
20 Double Unders

Level 2 115/75
​Level 3 95/65

a)Strength

Bar Muscle Up

b)WOD

Station 1: Calorie Row
Station 2: Medicine Ball Cleans (20/14)
Station 3: Hand Release Push Ups
Station 4: Deadlift (225/185)

0:45 seconds ON; 0:15 seconds OFF

5 Rounds

Level 2 185/135
Level 3 135/105

a)Strength

Floor Press

b)WOD

Minutes 0-2 Strict Press (115/95)
Minutes 3-5 Push Press
Minutes 6-8 Push Jerk 

Level 2 95/75
​Level 3 65/55