group warm up

bench press – 10/10/7/7/4/4/2/1/1

Amrap x 15 – 40 push ups, 40 alt dB power clean, 40 hollow rocks

Group warm up

tempo back squat (3 second eccentric, 2 second pause)

8/8/6/6/4/4 increasing

Amrap x 20 – 3-6-9-12-etc pull ups, sq cl 135/95, bfb

Group warm up

for time – 3-6-9-12-15 power snatch 95/135, box jumps 30/24

15 min amrap – 21 ttb, 18 kbs 70/55, 15 hspu

Group warm up

3 rft – 24 push ups, 18 wall balls, 12 ctb

Ohs – 8/8/6/6/12/15

Amrap x 14 – 20 ring dips, 10 bbjo, 5 dl 315/215

Group warm up

3 rft 30 alt dB snatch 50/35, 15 box jump overs

3 rft 20 alt dB hang clean and jerk, 10 burpees over dB

thrusters 8/8/6/6/12/15

Group warm up

3 rft – 21 power clean, 15 hspu, 9 thrusters 115/75

push press – 10/10/10/12/15

Amrap x 10 – 20 wb, 80 dubs

group warm up

Emom x 10 – 2 power snatch

Emom x 10 – 4 ohs

Amrap x 16 – 20 alt dB sn, 10/arm dB ohs, 10 lateral burpees over dB

Group warm up

for time

5-10-15-20-25 box jumps, power cleans, ttb

Amrap x 15 – 21 hspu, 15 deadlifts, 9 squat cleans

Group warm up

2mom x 20 – 1 power snatch, 1 hang squat snatch, 1 snatch balance

Amrap x 14 – 15 ttb, 15 ohs, 15 wall balls

Group warm up

4 rft

50 dubs – 10 burpees – 5 clean and jerks 135/155/185/205

strict press 10/10/10/12

Amrap x 6 – 40 wb, 20 sit-ups