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BUILD
A1. 3 DB strict press + 3 DB push jerks x4 sets
A2. Pendlay rows 4×8
*Rest 1 min btw A1 and A2
2 min btw rds

BREATHE

4 RFT
3 MU
6 HSPU
12 BJSD
6 STO 115/75
9 OHS

BUILD
A. DL build to a moderate TNG double in 10 min
B. EMOM 5
3 DL @70% of A
6 split lunge jumps

BREATHE

12 MIN clock
21-15-9 Cal row
9-15-21 Burpee over erg
AMRAP row M until 12 min mark
*score is M rowed

OPEN WOD 11.5

Complete as many rounds and reps as possible in 20 minutes of:
• 5 Power cleans (M: 145lbs / 65kg, W: 100lbs / 45kg)
• 10 Toes to bar
• 15 Wall balls (M: 20lbs to 10′ target, W: 14lbs to 9′ target)

A1. DB alt walking lunges x20
A2. SA ring row x10
3 rds of A rest 2 min btw rds
B. Side plank holds 3x:30 ea

BREATHE

3 Rds
500m row
8 SA KB DL R AHAP
10 ring push ups
8 SA KB DL L
5 HSPU
REST :90

TEAM WOD

For Time
75 WB (20/14)
50 Cal row
30 Squat cleans 155/105
50 cal row
75 WB

PARTNER WOD
Partners alt rds every :90 x12
5 STO 115/75
7 BJSD
9 Burpees
MX DU til 1:30 mark ea rd

BUILD
A. Back squat build to a heavy in 12 min
B. BS 3×5 @65-70% A
C. Supinated BB RDL 3×6-8 @2111

BREATHE

AMRAP 4
12 alt KB Snatches (24/16)
30 DU
6 T2B
REST 1 min
AMRAP 4
6 T2B
30 DU
12 alt KB Snatches

BUILD
A. Push Jerk x2 + Split jerk
every :90 x6

BREATHE

5 RFT
5 Thrusters (95/65)
10 burpee over bar
15 cal row

AMRAP 24

10 Power Snatch 95/65
10 Burpees
10 Power Cleans
10 Burpees over the bar
10 Thrusters
10 Burpee CTB
10 Cal row ea

BUILD
A. Back squats 8,8,8
B. SL RDL 3×10-12 @21×1

BREATHE

3 RFT
30 UB WB (20/14)
15 T2B
10 Burpee DB alt step ups AHAP
REST :30