“Class WOD”

For Total Time:

15 front squats 95/65
30 toes-to-bars
15 thrusters 95/65
Rest 1 minute
15 front squats
30 pull-ups
15 thrusters
Rest 1 minute
15 front squats
30 chest-to-bar-pull-ups
15 thrusters

“Open WOD”

Complete both 21.3 and 21.4 back-to-back with no rest in between.

Workout 21.3
For total time:
15 front squats
30 toes-to-bars
15 thrusters
Rest 1 minute
15 front squats
30 chest-to-bar pull-ups
15 thrusters
Rest 1 minute
15 front squats
30 bar muscle-ups
15 thrusters

♀ 65 lb. ♂ 95 lb.
Time cap: 15 minutes

Then,
Workout 21.4
Complete the following complex for max load:
1 deadlift
1 clean
1 hang clean
1 jerk

Time cap: 7 minutes
Time begins immediately following the completion of 21.3, or upon reaching the 15-minute time cap for 21.3.

3 Rounds for Time:

Run 400 meters

15 Hang Power Cleans 115/80

30 Box Jumps 24/20

For Time:

25 Wall Ball 20/14

25 Burpees

25 Wall Ball 20/14

25 Burpees

25 Air Squat

50 Double-unders

25 Air Squat

50 Double-unders

Take 10 minutes and work up to a heavyish Clean and Jerk.

Then:

5 Rounds For Time:

Run 200 Meters

8 Clean and Jerks 115/80

12 Chest to Bar Pull-ups

For time:

155/105 pound Overhead squat, 10 reps
10 Box jump overs, 24/20 
135/95 pound Thruster, 10 reps
205/135 pound Power clean, 10 reps
10 Toes to bar
10 Burpee muscle-ups
10 Toes to bar
205/135 pound Power clean, 10 reps
135/95 pound Thruster, 10 reps
10 Box jump overs, 24/20 
155/105 pound Overhead squat, 10 reps

In teams of 2, with 1 partner working at a time, complete for time:

Run 800 meters

100 Front Squats 95/65

Run 800 meters

100 Pull-ups

100 Lunges

100 Push-ups

“Open Workout 21.2”

For time:

10 dumbbell snatches 50/35

15 burpee box jump-overs 24/20

20 dumbbell snatches

15 burpee box jump-overs

30 dumbbell snatches

15 burpee box jump-overs

40 dumbbell snatches

15 burpee box jump-overs

50 dumbbell snatches

15 burpee box jump-overs

Time cap: 20 min.

For Time:

Row 1 Mile

100 KB Swings 53/35

100 Sit-ups

Run 1 Mile

*partition the KB Swings and Sit-ups any way you would like.

Every minute on the Minute for 8 Minutes: Power Clean + Hang Squat Clean.

Then:

AMRAP in 15 minutes of:

7 Power Clean 155/105

8 Burpee Toes to Bar 

25 Double-unders

Bench Press 5-5-5-5-5

Then:

For Time:

Row 750 Meters

50 Push Jerks 135/95

50 Box Jumps 24/20

50 Push-ups

"Badger"

Complete three rounds for time of:
95/65 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

In teams of 2, with 1 partner working at a time, complete for time:

Camana Bay Hill Run (Together)

50 Cleans 115/75

50 Toes to Bar

100 Wall Ball 20/14

70 Box Jumps 

50 Toes to Bar

“Class WOD”

5 Rounds for time:

12 Push Press 95/65

14 Pull-ups

20 Russian KB Swings 53/35

“Open WOD”

For Time:

1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders

Time cap: 15 min.

“Active Recovery”

3 Rounds for Time:

Run 800 meters

50 Sit-ups

40 Air Squats

7 Rounds For Time:

9 Burpees

35 Double unders

8 Hang Power Snatch 95/65

5 Rounds for Time:

5 Power Cleans 215/145

20 Push-ups

24 Step-ups

Every minute on the minute fir 8 minutes: Power Clean + Front Squat + Jerk

Then:

3 Rounds For Time

Run 400 meters

15 Thrusters 95/65

15 Chest to Bar Pull-ups

In teams of 2, with 1 partner working at a time, complete for time:

75 Deadlifts 185/125

75 Wall Ball Shots 20/14

75 Pull-ups

75 Hang Power Cleans 95/65

75 Push-ups

75 Sit-ups

75 Overhead Squats 95/65

“Warm up”

On the minute every minute for 7 minutes: Power Snatch + Hang Squat Snatch.

Then:

5 Rounds for time:

10 Power Snatches 115/80

30 Air Squats

30 Sit-ups

Complete as many rounds as possible in 20 minutes of:

Run 200 meters

4 Ring Muscle-ups

10 Strict Handstand Push-ups

*subs for muscle-ups: bar muscle-up, strict pull-ups or kipping pull-ups.