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PART I - 4 Rds. of the following Clean complex:
1 Hang Clean Pull + 1 Hang Power Clean + 1 Power Clean & Jerk

* bar is allowed to be dropped after the hang power clean

PART II - AMRAP(15):
15 SDHP (75#/55#)
10 Box Jump Overs or 15 Box Jumps (24"/20")
6 Strict HSPU's or 12 Kipping HSPU's
6 BMU's or 9 C2B Pull Ups or 12 Pull Ups

* any combination of the movements is considered rx'd - do the highest skill level of you capability

PART I - ALT. EMOM (12).
Even - 5-12 KTE
Odd - 30 seconds Handstand hold or 30' handstand walk

PART II - With a running clock:
row 100M - 12 DB Burpee Clusters (45 or 50/25 or 30) either is rx'd
rest 1 minute
row 200M - 9 DB Burpee Clusters
rest 1 minute
row 300M - 6 DB Burpee Clusters
rest 1 minute
row 400M - 3 DB Burpee Clusters

PART I - Thruster. Heavy Single. Bar comes from the floor.

PART II - 3RFT of :
12 Deadlifts (70% of top thruster load)
1 rope climb (sub is 1 assisted rope climb)
9 hang power cleans (same load)
1 rope climb
6 push jerks (same)
1 rope climb

PART I - Every other minute do one round of following Snatch complex (5 rounds total):

2 Hang Snatch Pull, 1 Hang Power Snatch + 1 OHS, 1 Hang Squat Snatch.

Bar is allowed to be dropped after the snatch pulls and after the overhead squats

PART II - For time:
30 KB Swings (53/35) / 10 Burpees / 10 T2B
20 KB Swings / 10 Burpees / 20 T2B
10 KB Swings / 10 Burpees / 30 T2B

Athlete's Choice (pick only one);

Option A - 5 RFT: 15 pull ups, 10 GTO 95/65

Option B - 5 RFT: 10 C2B pull ups, 10 GTO 135/95

Option C - 5 RFT: 5 Muscle Ups, 10 GTO 165/115

Post option and time

OPEN 17.4 (16.4)

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

AMRAP(20):
- 15 KB Swings 53/36
- 12 Box Jumps 24/20
- 3 rope climbs

Core - 50 partner MB sit ups

Part I - 4 Rds (1 rd every 3 minutes) of the following STO complex:
1 shoulder press, 3 push press, 5 push jerks.

Part II - 5RFT of:
- 5 squat cleans (last load from complex)
- 15/12 calories on rower

Core - 3x15 partner leg throw downs

Skill - Rope climbs
* If have rope climbs do an EMOM(10) of the highest level pull up you can do, from band pull ups all the way up to ring muscle ups.

WOD - AMRAP(12):
- 7 Deadlifts 185/125
- 9 Bar Facing Burpees
- 11 Wall Ball Shots 20/14

Core - 2x15 hollow rocks followed by 2x15 supermans (not holds)

PART I - Pause Back Squat. 5X3. 1 round every 3 minutes.

PART II - 3RFT of:
- 15 Power Snatches 75/55
- 50 Double Unders

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