group warm up

build to a max – power snatch and 3 ohs

amrap x 20

14 ctb, 14 bj, 14 kbs

group warm up

3 rft – 30 push ups, 20 ring dips, 100 dubs

4 rft – 10 power clean, 10 bbjo, 10 ctb, 10 cal row

group warm up

4×2 squat snatch

4×2 ohs (off rack)

amrap x 20

20 alt db sn, 20 bjo, 20 pull ups

group warm up

amrap x 12

3-6-9-etc wall walks, deadlifts

ohs 6×3

for time

80 wb, 40 pull ups, 40 wb, 80 pull ups

group warm up

bench press 10-8-6-4-2-10

amrap x 15

30 push ups, 30 pull ups,

group warm up

power sn + ohs – build to your max complex

amrap x 18

40 hspu, 30 alt db sn, 20 ttb, 10 sq sn

group warm up

amrap x 8

15 wb, 40 dubs, 10 ttb

4×10 front squats increasing

amrap x 15

3-6-9-12-etc

sq cl 155/105, ctb

group warm up

8×3 thrusters increasing

3mom x 21

10 bbjo, 20 alt db sn, 15 ttb

group warm up

emom x 12 – 60 dubs, 20 bjo, 20 wb

Amrap x 18

3 dl, 6 bfb, 9 hspu, 12 pull ups

group warm up

2mom x 14

6 sq sn, 6 bfb

ohs – 5 x 5

amrap x 8

10/arm kb sn, 10 hspu