Strength Power Snatch (Work Up to a 2 rep power snatch Not TNG!) Metcon (Time) 3 RFT 25 Power Snatch #75/55 15 Box Jump Overs 24/20

Metcon Cindy (AMRAP - Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats

Strength Thruster (2 Rep MAX from the floor! No Jerk! ) Metcon 3 min Max Double Unders For Time: 50 Thrusters #95/65 *Every drop 10 Burpees over the bar

Partner WOD 200 Double Unders 160 Front Rack Walking Lunges #95/65 120 C2B Pull Ups 80 Clean and Jerks #115/75 40 Bear Complex #115/75 200m partner sled pull

Metcon Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups Max Height Box Jump

Metcon (AMRAP - Rounds and Reps) 8 Min AMRAP 10 DB Thrusters #35/20 10 Pull Ups Rx+ DB #50/35 2 Min REST 8 Min AMRAP 18/15 Cal Row 20 Sit Ups Rx+ GHD sit ups

Metcon (Time) 200m Run 60 KB Swings #53/35 400m Run 30 Wall Balls #20/14 400m Run 30 Push Press #115/75 200m Run 60 Med Ball Squat Cleans #20/14

Strength Power Clean (Work Up to a HEAVY 3x1) Metcon (Time) 30-20-10 Burpee Box Jump Overs 20" T2B Time Cap 15 Min

Metcon (Time) 7 RFT 12 P. Snatch #95/65 35 Double Unders

Teams of 2, For Time: 100 Wall Balls 20/14 90 Hand Release Push Ups 80 Deadlifts 155/105 70 Slam Balls 35/25 60 Power Cleans 155/105 50 V Ups 40 Box Jumps 20/24 30 STOH 135/75 20 Thrusters 135/75 10 x 100m Farmers Carry 53/35 *one person working at a time, each partner must do half of the reps