A. Back Squat *work to heavy 3 *rest 5min GHD x max rep UB *1 set of UB B. 3rnd Back Squat x10 (40% H3) KBS x20 (70/55) Row 30cal enjoy.
A. Front Squat *hvy single B. 3rnd Alt Dball to Shldr x10 MU x10 Thruster x10 (50% Fr Sqt HS) GHD x30 *Dball = heavy enjoy.
A. Complex: Hang Pwr Snatch *hvy single B. Amrap 10 Pwr Snatch x5 (75% HS) Air Assault x15 enjoy.
A. Back Squat *heavy single in 7min B. Amrap 12 Ascending Ladder OHS x1 (155/105) Burpee Over Bar x1 *increase by 1’s enjoy.
A. Push Press *hvy 3 *TnG B. 5rnd KBS x15 (70/55) S2OH x5 (70% H3) Air Assault x20cal *rest 2min btwn rnds enjoy.
A. Snatch *heavy single B. 3rnd Snatch x3 (85% HS) C2B x15 Alt Dball to Shoulder x20 *Dball = light enjoy.
A. Front Squat *hvy 3 B. 21-15-9 Thruster Air Assault T2B Triple Under *Thruster = 60% Front Sqt H3 enjoy.
A. Complex: Power Clean (x2) + Split Jerk *hvy single B. For Time: 3rnd G2OH x6 (75% complex HS) Legless Rope Ascent x2 Alt DBall Grnd to Shlder x10 Std. Rope Ascent x3 *DBall = 100/80# *DBall = 5 to each shoulder enjoy.
A. Back Squat *7min find hvy single B. Amrap 12 OHS x10 (135/95) Air Assault x15cal GHD x20 enjoy.
A. Clean + Jerk *hvy 3 *not TnG *any jerk B. EMOM 15 1: C+J x3 (85% H3) 2: C2B x15 3: Row 16/13cal enjoy.