A. 5 Rounds For Time of Dumbbell Thrusters, Pull-Ups, Double-Unders, and Running

15 Dumbbell Thruster
15 Pull-Up
50 Double-Under
Run

A. 32 minute AMRAP of Rowing and Running

Row
Run
Rest

A. 10 minute EMOM of Toes to Bars

Toes to Bar

50% of Max Set each minute of T2B or variation

B1. Strict Toes to Bar 4 Sets

Strict Toes to Bar
Strict Toes to Bar
Strict Toes to Bar
Strict Toes to Bar

B2. Kip Swing Straight Leg Raises to Parallel on Bar 4 Sets

Kip Swing Straight Leg Raises to Parallel on Bar
Kip Swing Straight Leg Raises to Parallel on Bar
Kip Swing Straight Leg Raises to Parallel on Bar
Kip Swing Straight Leg Raises to Parallel on Bar

B3. V-Up 4 Sets

V-Up
V-Up
V-Up
V-Up

B4. AbMat Sit-Up 4 Sets

AbMat Sit-Up
AbMat Sit-Up
AbMat Sit-Up
AbMat Sit-Up

4 Sets of 90s on/3min off. Once you can no longer do one movement, drop down to the next

A. Snatch

8 Sets
1 snatch Deadlift; 1 snatch pull; 1 powersnatch

B. Snatch Pull 4 x 6

6 Snatch Pull
6 Snatch Pull
6 Snatch Pull
6 Snatch Pull

A. Lower Body Strength

4 Sets of:
15-20 DB FR Cyclist Squat

B. MetCon

Every 3min for 12-15min (4-5 sets):
45sec. Echo Bike
8 Push ups
8 ring rows
12 single arm DB-Hang C+J (6 each side)

A. Team wod

For Time in Teams of 4 (Working in pairs)
175 Sync OHS @50/35 kg

Starting every 3 min do:
18/14 cal Row/Echo bike
20 T2B
ME Sync OHS

After 3 min Switch with Other pair

A. Clean and Jerk Complex

Every 2min for 8min (4 sets):
Pause Power Clean (2sec. just below knee) + Hang Clean + Jerk
@65% + (or work up from 3rd weight after empty bar)

B. Snatch Pulls

3 sets of:
3 Snatch Pulls with 2sec. pause 1'' off the floor and above knee
@ work up from ~70% of 1RM Snatch

C. MetCon

6 rounds of:
6 Front Squats @60/40kg
6 C2B
6 Burpee over bar