WOD

Every 2 minutes, for 20 minutes (10 sets):
2 Clean Pulls + Power Clean

Build over the course of the 10 sets to something heavy.

For time:
Row 1000 Meters
60 Walking Lunges with Kettlebell Farmer’s Carry (24/16 kgs)
120 Double-Unders

WOD

Every minute, on the minute, for 8 minutes:
Strict Shoulder Press x 1 rep

Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95,

Then rest two minutes before starting…

Every 2 minutes, for 6 minutes (3 sets) of:
Strict Shoulder Press x 1 rep
(take this as your opportunity to build to a new 1-RM)

Complete as many rounds and reps as possible in 2 minutes of:
6 Push Press (60/42.5)
12 Ring Dips

Rest 2 minutes, and repeat for a total of 4 sets.

Every minute, on the minute, for 6 minutes:
Minute 1 – 8-10 Supine Ring Rows @ 2111
Minute 2 – 45 Second Prone Plank Hold

WOD

Deadlift
*Set 1 – 50% x 8 reps
*Set 2 – 60% x 6 reps
*Set 3 – 70% x 4 reps
*Set 4 – 80% x 2 reps
*Set 5 – 90% x 2 reps
Rest 3 minutes between sets.

Complete rounds of 21, 15 and 9 reps for time of:
Deadlift (100/70)
Bar-Facing Burpees Over the Barbell

WOD

For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full snatches from the floor.

Every 90 seconds, for 6 minutes (4 sets):
High Hang Snatch x 2 reps @ 50-65 of 1-RM Snatch

Rest 60 seconds, and then…

Every 90 seconds, for 6 minutes (4 sets):
Hang Snatch x 1 rep @ 65-80% of 1-RM Snatch

Rest 60 seconds, and then…

Every 90 seconds, for 6 minutes (4 sets):
Snatch x 1 rep @ 80+% of 1-RM Snatch

Every 6 minutes, for 18 minutes (3 sets), for times:
Run 400 Meters
15 Power Snatch (35/25)
15 Handstand Push-Ups

WOD

In teams of two, each member must complete the following for time:
Row 1000 Meters
15 Burpee Box Jump-Overs (24″/20″)
30 Pull-Ups
60 Kettlebell Swings (32/24 kg)

Partner A will start on the row, and Partner B will begin after Partner A has started on Burpee Box Jump-Overs

After finishing, Partner A must rest until Partner B has finished the final kettlebell swing, and then…

In teams of two, each member must complete the following for time:
Run 800 Meters
15 Burpee Box Jump-Overs (24″/20″)
30 Pull-Ups
60 Kettlebell Swings (32/24 kg)

WOD

16 min E2MOM:
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 2 reps @ 90%
*Set 8 – 1 rep @ 90%

3RFT:
100 Double-Unders
10 Hang Squat Cleans (70/45)
10 Alternating Front-Racked Reverse Lunges (70/45)

WOD

Every 3 minutes, for 15 minutes (5 sets):
Strict Shoulder Press x 2-3 reps

For max calories:
3 Minutes of Rowing (Assault Bike for those in the Open)

Rest 4 minutes until the running clock reaches 7:00, and then…

8 min AMRAP:
5 Strict Pull-Ups
10 Push-Ups

WOD

Every minute, on the minute, for 5 minutes:
Front Squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%

Rest one minute, and then…

Every two minutes, for 10 minutes (5 sets):
Front Squat
*Set 6 – 85% x 1 rep
*Set 7 – 85-90% x 1 rep
*Set 8 – 90+% x 1 rep
*Set 9 – 90+% x 1 rep
*Set 10 – 90+% x 1 rep

5 sets for times:
4OOm Run
10 Burpee Box Jump Overs (24″/20″)
Rest 60 seconds

WOD

Against a 3 minute running clock, complete as many rounds and reps as possible of:
50 Air Squats
40 Anchored Sit-Ups
30 Push-Ups
20 Pull-Ups

Rest 3 minutes between sets, and pick up the next set where you left off. Complete a total of five sets.

WOD

Every 10 minutes, for 40 minutes (4 sets) for times:
Row 1000 Meters
9 Toes to Bar
12 C2B Pull-Ups
15 Strict Handstand Push-Ups