Strength: Snatch Pull – 105%x2x3 WOD: 21-15-9 For time of:Deadlift 225/160Cal Row or Ski 8 Minute Cap.

Strength: Snatch – 70%x2, 75%x2, 80%x2, 85%x1, 90%x1 WOD: 20 Minute AMRAP of:2 Muscle-ups4 Handstand Push-ups8 DB Power Cleans 50’s/35’s

Strength: Snatch Balance – HS WOD: For time:Buy in: 150 Double Unders4 Rounds of:300m Run20 Kettlebell Swings 53/3514 PistolsCash out: 2 Minute L-Sit 18 minute

Strength: Hang Power Snatch (knee) – 70%x2, 75%x2, 80%x2 WOD: 3 Rounds for time of:20 Zercher Squats 135/9510 Evil Wheels  14 minute cap

Strength: Weighted Plank – 15 sec on / 15 sec off x 3 min WOD “Fran” 21-15-9 For time:Thrusters 95/65Pull-Ups 7 Minute time cap.

Strength: Front Squat – 75% 3×3 WOD: 1-2-3-4-5-6-7-8-9-10 For time:Double Under x5Deadlift 135/95Double Unders x5Hang Power Clean 135/95 22 Minute time cap.

Strength: Clean Pull – 105% 2×3 WOD: 18 Minute AMRAP of:4 Alt. Turkish Get-Ups 53/358 Chest to Bar Pull-Ups12 Cals Bike

Strength: Clean & Jerk – 70% 2(1+1), 75% 2(1+1), 80% 2(1+1), 85% 1+1, 90×1+1 WOD: 4 Rounds For time of: 15 Push-Ups 12 Alternating Dumbell Snatches 60/409 Cal Ski or Row 15 Minute time cap.

Strength: Front Squat – HSThenClean & Jerk HS, 70%x2+1 WOD: 8 Minute AMRAP of:20 Double Unders 6 Burpees6 Sumo Deadlift High Pulls 95/65

WORKOUT 20.5For time, partitioned any way:40 muscle-ups 80-cal. row120 wall-ball shots ♀ 14-lb. ball to 9 ft.♂ 20-lb. ball to 10 ft.Time cap: 20 minutes

Strength:Snatch – HS, 75%x2 WOD: For time:500m Ski For time:30 Cal Assulte Bike For time:200 Double Unders Rest 1 minute between each.

Strength:V-Ups 3xME WOD: 21-15-9 For time:Sumo Deadlift High Pull 80/60Double Unders x3Toes to Bar

“Payback” For time:35 Cal Row35 Burpees35 Pull-Ups 35 Jumping Lunges35 Power Snatches 115/8035 Cal Assault Bike35 Clean & Jerks 135/9535 Pistols35 Push-Ups 35 Bar Facing Burpees35 Cal Ski 35 minute cap. No, I don’t think so.

Strength:Push Press 70% x3, 75% 3×3 WOD:Death by…50’ Shuttle sprint

WORKOUT 20.4 For time: 30 box jumps 15 clean and jerks, 65 | 95 lb. 30 box jumps 15 clean and jerks, 85 | 135 lb. 30 box jumps 10 clean and jerks, 115 | 185 lb. 30 pistols 10 clean and jerks, 145 | 225 lb. 30 pistols 5 clean and jerks, 175 |…

Strength: Hang Power Clean + Power Jerk (knee) – 70%x2+1×2, 75% 2+1×3 WOD: 10 min AMRAP 3 Wall Cast10 Burpees15 Sit-Ups

Strength: Hanging Leg Raise – 3 x max WOD: For time:50 Double Unders30 Deadlifts 185/13015 Toes to Bar50 Double Unders 15 Toes to Bar30 Deadlifts 185/13050 Double Unders

Strength: Back Squat (pause first rep 3 sec) – 70% 3×3 WOD: 20 min EMOM of:Even minutes: 25 Russian KB swings 70/53Odd minutes: 15 Shoulder to overhead 95/65

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