10 min Amrap
12/9 cal row
10 SA DB Snatch Each Arm 22.5/15
12/9.cal row
10 pull-ups (if jumping C2B)
5 minutes rest
1 Power Clean and jerk every 30 seconds
16 rounds. 75 % of 1 RM
5 minutesrest
10 min Amrap
12/9 cal row
10 thrusters 20/15
12/9 cal row
6 perpendicular erg over burpees
“Lightweight Fighter” Group Warm Up: 2 Rounds 5 Inch Worms 10 Spider Lunges 10 Mobility Squats 10 T Press Ups WOD: 3 mins on / 1 min off x 9 rounds RXD Option: Must be completed as prescribed 6 DB Sna
“Franemies” Group Warm Up: 2 Rounds 250m Row 10 Air Squats 10 Bar Rows 10 Push Press (EB) 10 Step Ups Extra Warm Up: Thruster Mobility WOD: For Time RXD Option: Must be completed as prescribed. 21 Thr
“Dawn Of The Dead” Group Warm Up: Coaches Pick WOD 1: AMRAP in 15 mins RXD Option: Must be completed as prescribed. 12 Chest 2 Bar Pull Ups / Strict Pull Ups 1 Hill Run 3 Wall Walks SCALED Option: Sca