EMOM for 20

• Squat Clean, building
  

9 minute AMRAP

• 1 Strict Pull Up
• 3 Toes to Bar (or 1 Bar Muscle Up)
• 9 Wall Balls (20/14)

5 rounds

• 250m Row
• 25 Double Unders or 75 Single Unders

Skill Work: Power Snatch

Power Snatch 3-2-1-1-1

• 3 Power Snatch @ 50%
  
• 2 Power Snatch @ 60%
• 1 Power Snatch @ 65%
• 1 Power Snatch @ 70%
• 1 Power Snatch @ 75%

Bench Press
5-5-5-5-5

AMRAP 12

• 15 Mountain Jacks
• 10 Bench Press
• 5 Bulgarian Split Squats (R+L=1)

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 (for time or not)

• KB Swing (R+A=1)
  
• Ab/Core move of choice x2
• Box Jump
  

*Sub Pull-ups or Burpees on 6's & 9's
** Mix in 60 Cals on Bike at any point during the WOD
***Ask me if you don't understand, its okay

Skill: Dead-lift, thoroughly warm up with dead-lift before the WOD

Alternating AMRAP: 16

1. Dead-lift at 70% 1-rep max*
2. :20 row for meters (score is best and worst time combined)

*1st set determines # of reps for rounds 2-8

Post WOD:

• Choice of 1000m run or row
  

(or)
AMRAP 5

• 10 Weighted Sit-up
• 10 Mountain Jacks
• 10 Abs of choice

AMRAP 14:

• 60-calorie row
  
• 50 toes-to-bars
• 40 wall-ball shots
• 30 cleans
• 20 muscle-ups
  

♀ 14-lb ball to 9-ft target, 95-lb cleans
♂ 20-lb ball to 10-ft target, 135-lb cleans

[TEAMS OF 3]
AMRAP 8:

• Max Bike Calories
• *100ft. Plate Carry (135/90)

-Rest 1 Minute-

AMRAP 8:

• Max Walking Lunge
• *100ft. Farmers Carry (70's/50's)

-Rest 1 Minute-

AMRAP 8:

• Max Row Calories
• *100 Meter Dumbbell Run (50/35)

PARTNER 1: Machine
PARTNER 2: Odd Object
PARTNER 3: Rest

*Partners Switch After Odd Object Carry Is Complete
*Score: Total Calories Completed On Each Machine/Lunge

For 12 minutes complete:

• 3 deadlifts on the odd minutes
• 3 shoulder presses on the even minutes
  

Use 80% of your max deadlift and shoulder press

4 Rounds for time:

• 12 Toes to Bar
• 20 Front Rack Lunge (115/75lbs)
• 500/400m Row 
  

Goal: 17-23 Minutes 

Build to Heavy a Complex:

• 1 Power Snatch
• 1 Hang Squat Snatch

10 Rounds (18 min cap):

• 3 Power Snatches (135/95)
• 15 Wall Balls (20/14)

Tabatas:

1. Row for Calories
2. American KB Swing
3. Sit-ups
4. Bike Calories
5. Mountain Climber Toe Taps

AMRAP 4

• Wall Ball Sit-ups

Build to a Heavy:

• 1 Front Squat
  

21-15-9

• Thrusters (95/65)
  
• Pull-ups

AMRAP 30:

• Partner 1: Row Calories
• Partner 2: Bike Calories
• Partner 3: 1 Round of "DT"

1 Round of "DT"

• 12 Deadlifts
• 9 Hang Power Cleans
• 6 Push Jerks
  

AMRAP 18

• 18-calorie row
• 12 push-ups
• 6 dumbbell squat snatches, alternating
  

♀ 40-lb DB ♂ 60-lb DB

Partner AMRAP 21 (+finish the current set)

• A: 40 KB Swings
• B: AMRAP Single Unders
• A: AMRAP Single Unders
• B: 40 KB Swings
• A+B: 40 Medball Squat to partner toss
  

Team Score: total Singles Unders

AMRAP 4

• 7 Burpees
• 14 Medball Sit-ups to partner toss

Overhead Squat

• 3-3-3-3-3-3-3-3, building

Every 2 minutes for 6 Rounds

• 7 Hang Power Snatches (95/65)
  
• 40-60 Double Unders 
  

Complete as many rounds and reps as possible in 10 minutes of:

• 5 shoulder-to-overheads
• 10 deadlifts
• 15 box jumps

♀ 75 lb ♂ 115 lb