3 Rounds

2:00
Row

2:00
7 Hang Power Clean
5 Dips

2:00
Weighted Shuttle Run

Push Press
5 x 5

AMRAP in 12
20 Alternating KB Row
Lap Rack Carry
60 DU’s

(17.1) For Time:

Segment Clean
10 x 3

Back Squat
3 x 1

GHD Hip Extension
3 x 20

Power Clean & Jerk

Snatch Balance + Overhead Squat

3 x
10 Bent Over Barbell Row
10 Ab Wheel Rollout

*other options for OHS… see you at 6am Colin.

Partner WOD!

Power Clean + Push Jerk
8 x 1

For Time, 10 down to 2 reps of:
Slam Ball
Dips
Box Jumps

2 Rounds
5 min: Row
4 min: 10 DBL KB Deadlift + 5 Squat
3 min: 15 DUs + 5 Pull Ups
2 min: Strict HSPU
1 min: rest

Snatch Pull + Snatch + OHS

3 Sets
12 Push Ups
rest
8 Toes to Bar
rest

5 Rounds
15 KB Sumo Deadlift High Pull
10 Goblet Box Step Up
5 Burpee
Rest

Strict Press
Then,
2 x Max Reps Push Press

AMRAP in 12 Minutes
15 Wall Balls
Lap Sandbag Carry
60 DUs

2 Hang Clean + 1 Front Squat

2 Clean Segment Pull + 1 Clean Pull

3 sets
20 Lying leg Curls
10 Single Arm DB Row

AMRAP in 20 min:

3 Sets
6 Muscle Ups
Length HS Walk
40 DUs

Push Jerk
5 x 2
Split Jerk
6 x 1

Tabata Row for meters

8 Rounds

Clean Pull + Clean + Front Squat , Off blocks

Back Squat

Split Stance RDL

AMRAP in 10
2 Sandbag TGU
10 SB Back Squat

AMRAP in 10
8 SA KB Push Press 55/35
8 KB Walking Lunge
12/9 Cal Row

Weighted Pull Up

For Time:
30 Devils Press
30 Dips
30 Deadlift

Snatch Balance + Overhead Squat

600m Row
AMRAP in 5 min:
Power Snatch
then,
150 DUs

3 Rounds :40 on/ :20 off
DB Box Step Over
DB Bear Crawl
Sled Drag
Wall Balls
Plank

3 Sets
2 / TGU
12 Ring Rows
20 Pillar to Press UP

4 Rounds
500m Row
20 Slam Balls
Rest

Partner WOD
AMRAP in 20
9 Pull Ups
9 Burpees
12 American KB Swings
12 DB H. P. Clean
24 DUs

1 Snatch Pull + 2 Snatch off Blocks

Snatch Segment Deadlift

3 Rounds 
Wall Sit 
Walking Lunge 
Wall Sit 
Jump Squat 

3 Rounds, not for time:
3 Wall Walks
6 SL Squats

4 Rounds, on the 2 minutes
1) 20 Box Jumps
2) Laps Mixed Rack Carry
3) 20 Push Ups

3 Push Press + 1 Jerk
6 Sets

AMRAP in 4
6 Pull Ups
8 Push Press

AMRAP in 4
6 Front Squat
8 RKB Swings

Clean Pull + Clean off Blocks
5 x

Clean Segment Deadlift
5 x 3

2 Push Press + 1 Push Jerk

Team WOD
AMRAP in 7
8 DB Power Snatch
Suicide Run

rest

AMRAP in 7
8 DB Reverse Lunge
20 DU’s

Reminder we are closed on Remembrance Day.

5 Rounds, 1 min at each station:
Power Clean
Burpee Box Jump Over
Med Ball Figure 8 Run
Rest