4 rounds of:

• 2 minutes of triple-unders
• 2 minutes of burpees

EMOMx10:
2 Squat Snatches

AMRAP 15:
1 Clean and Jerk, 155/105
1 Round of “Cindy”
2 Clean and Jerks, 155/105
1 Round of “Cindy”
3 Clean and Jerks, 155/105
1 Round of “Cindy”
…continue to add 1 C&J after every round of “Cindy”

Teams of 2 complete as many rounds as possible in 20 minutes of:
- 30 Thrusters, 115/80
- 30 Box Jumps, 24/20
- 30 Kettlebell Swings, 70/53
- 30 Chest to Bar Pull-ups
Split up the reps as desired.

Every Minute On The Minute for as Long as Possible:
- 3 Power Cleans
- 3 Front Squats
- 3 Jerks
(185#/135#)

*If you complete 10 rounds, add one rep to each movement
for each additional minute.
For example minute 11 would be 4 Power Cleans+ 4 Front Squats + 4 Jerks.
Minute 12 would be 5 of each, and minute 13 would be 6 of each.

3 rounds for time of:

• 100 squats
• 50 box jumps, 20-inch box
• 45-lb. dumbbell clean and jerks, 25 reps

Thruster / push press / push jerk / split jerk 1-1-1-1-1-1-1 reps

A thruster followed by a push press followed by a push jerk followed by a split jerk without dropping the bar is one rep.

AMRAP
Time cap: 12 min.

• 4 sets of:
  --- 3 Bear complex (40/20 kgs):
  Power clean.
  Front squat.
  Push Press.
  Back squat.
  Back Push press.
  --- 21 Kettlebell swing (24/16 kgs).
  --- 20 Overhead kettlebell lunges (24/16 kgs).

• Max pistol reps until the time cap.

3 x 10. Core stability exercise.

WOD
10 OHS 50/70kg
10 Box jump
10 Thruster 50/70kg
10 Power clean 50/70kg
10 T2B
10 Pull-up
10 Ring dip
10 Pull-up
10 T2B
10 Power clean
10 Thruster
10 Box jump
10 OHS