WOD 1A (6 Minutes)
1RM of complex:
3 Snatch Deadlift + 2 Hang Snatch + 1 Overhead Squat
WOD 1B (At 6 min mark partners can split reps any way)
5-10-15-20
RMU (Masters: BMU) (Scaled: Pull Ups) (Beginner: Australian Pull Ups)
40-30-20-10
Alternating DB Thrusters (Rx: 70/50) (Mx: 50/35) (Sc: 40/25) (Beg: 35/20)
*Single DB must alternate every rep!
WOD 2 (AMRAP Repeats)
6 x 2min AMRAPS (alternating AMRAP with partner/one partner per 2 min AMRAPs)
Starting at the top of every 2 min:
50 Dubs (Rx & Mx) (Sc & Beg 75 Single Unders)
15 Wall Balls (Rx, Mx & Sc 20/14) (Beg 14/10)
AMRAP:
Burpee D-Ball Get Overs (40 in Box) (Rx 150/100) (Mx 100/70) (Sc 100/70) (Beg 70/50)
*TB
WOD 3
12 MIN CAP: Split reps any way (partners may stand next to each other)
BUY IN: 800m Air Runner
21 Clean & Jerk (Rx:135/95) (Mx:115/85) (Sc:95/65) (Beg:75/55)
3 Rope Climbs (Beg:4 Up/Downs)
15 Clean & Jerk
3 Rope Climbs (Beg:4 Up/Downs)
9 Clean & Jerk
3 Rope Climbs (Beg:4 Up/Downs)
BUY OUT: 800m Air Runner
