Strength:  

- 6 x 3 Hang Cleans; 

(3s Pause at Bottom) 

- 4 x 2 Hang Cleans; 

(3s Pause at Bottom)  

WOD

: 12-MIN AMRAP(5:2:5)

- 15 Hang Snatch (45/35) 

- 10 OH Lunge (45/35) 

- 5 Lateral Burpee

- REST -  (2-Minute)

- 15 Snatch (75/55) 

- 10 BTN Lunge (75/55) 

- 5 Lateral Burpee

Strength: 

2x5 3-Position Muscle Snatch

2x5 3-Position Snatch High Pull

WOD: 21-15-9 For Time!

- Good Morning (115/75) +(135/95)

- HSPU +(2x)

Finisher (NFT) : 8 Rounds Tabata 

GHD SU or KB Russian Twist

Strength : 4 Rounds

  6 BTN Banded Strict Press

15' OH Backward Walk

15' OH Forward Walk

WOD : 5 Rounds FT!

-15 Pull Ups

-35' Prisoner Lunge

-15 Wall Ball Shots (30/24)

-35' Prisoner Lunges

Strength : 5 Rounds

-10 Straight Legged DL*

-Max Effort Handstand

WOD : For Time

21-15-9

- Hang Power Cleans (95/65)

- Thrusters (95/65)

Then 50 Unbroken T2B

Penalty = 1 LAP

Mod = 2:1 Knees 2 Chest

Strength:  

4 ROUNDS

- 7 Hang Power Cleans  

- 8 GHR

WOD: For Time!  

- 4 Ascents (ALT) 

- 100 DU

- 40 Box Jumps (ALT)(30/24) 

- 4 Ascents (ALT) 

- 100 DU

- 40 Box Jumps (ALT)(30/24) 

- 4 Ascents (ALT)