Benchmark: 3×3 Heavy Clean and Jerk 12 min EMOM Max Hang Clean and Jerk 60/40 40 Double Unders 2 min rest 21-15-9 (10 min cap) Cluster 40/25 Burpees

Conditioning: In Pairs 6km Row – Alternate 1km on 1km off (3km each total) 20 minute AMRAP 8 Deadlift 105/70 12 Pull Ups 16 Wall Balls 12/9

Strength: Build to 1RM Snatch WOD: 10 min to complete 15-12-9 Snatches 40/25 Bar Muscle Ups 10 min to complete 21-15-9 Snatches 40/25 C2B

Benchmark: 100 burpees for time WOD (courtesy of OG): 20 min EMOM 1) 200m run 2) 10 Burpee BJ over 3) 12 cal ski 4) 16 DB Snatch 22.5/15 5) 12 cal bike

Strenght: Set 1RM Back Squat WOD: @ 50% of 1RM Back Squat 18 min AMRAP 7 Back Squats (from the ground) 9 HSPU 100m Run

10 min EMOM 1) 10 Hang Cleans 60/40 2) 40 Double Unders For time: 24 Cleans 45/30 24 STOH 6 Burpees Over the Bar 18 Cleans 45/30 18 STOH 6 Burpees Over the Bar 12 Cleans 45/30 12 STOH 6 Burpees Over the Bar 6 Cleans 45/30 6 STOH 6 Burpees Over the Bar

Strength: Set 3RM Push Press WOD: 6 RFT 30 Wall Balls 12 Chest to Bar Pull Ups

Strength: 5 X 3 Deadlift (building in weight) WOD: 3 Rounds For Time 800 meter Run 7 Deadlifts 125/85 10 Burpee Pull-Ups 14 Single Arm Kettlebell Thrusters 24/16 20 Box Jumps

11 minutes to complete: 3 RFT 21 Cal Row 15 Thrusters 40/27.5 9 T2B 1 min transition 11 minutes to complete: 3 RFT 15 Clean and Jerks 40/27.5 12 Cal Bike 9 T2B 1 min transition 11 minutes to complete: 3 RFT 12 SDHP 40/27.5 9 Power Snatch 6 T2B NOTE: Scale appropriately 😉

Strength Complex: Build to max Power Ckean + Hang Suat Clean Wod: 4 RFT 30 Hang Clean 50/35 25 Sit-ups 20 S2OH 15 BF BURPEES 10 Power Snatch