Author: WodUp

A. Open 23.3

Starting with a 6-minute time cap, complete as many reps as possible of:

• 5 wall walks
• 50 double-unders
• 15 snatches (weight 1)
• 5 wall walks
• 50 double-unders
• 12 snatches (weight 2)

*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:

• 20 strict handstand push-ups
• 50 double-unders
• 9 snatches (weight 3)

*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:

• 20 strict handstand push-ups
• 50 double-unders
• 6 snatches (weight 4)

♀ 65 lb, 95 lb, 125 lb, 155 lb
♂ 95 lb, 135 lb, 185 lb, 225 lb
Scoring: Not Scored

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A. STRENGTH

[0:00-7:00]
Build To A Heavy Single Strict Press
[7:00-12:00]
Build A Heavy Set of 3 Push Presses
[12:00-15:00]
Build A Heavy Set of 5 Push JerksScoring: Not Scored

B. WOD

For Time:
21 Toes to Bar, 10 Burpee to Plate
21 Chest to Bar Pull-ups, 10 Burpee to Plate

15 Toes to Bar, 10 Burpee to Plate
15 Chest to Bar Pull-ups, 10 Burpee to Plate

9 Toes to Bar, 10 Burpee to Plate
9 Chest to Bar Pull-ups, 10 Burpee to Plate

Time Cap: 18 Minutes

https://www.youtube.com/watch?v=NE1sENZASmYScoring: Not Scored
WorkoutPreview Error: No Workout Provided

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A. Open 23.3

Starting with a 6-minute time cap, complete as many reps as possible of:

• 5 wall walks
• 50 double-unders
• 15 snatches (weight 1)
• 5 wall walks
• 50 double-unders
• 12 snatches (weight 2)

*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:

• 20 strict handstand push-ups
• 50 double-unders
• 9 snatches (weight 3)

*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:

• 20 strict handstand push-ups
• 50 double-unders
• 6 snatches (weight 4)

♀ 65 lb, 95 lb, 125 lb, 155 lb
♂ 95 lb, 135 lb, 185 lb, 225 lb
Scoring: Not Scored

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A. "Quite Frankly"

AMRAP 5:
Buy-In: 50 Wallballs (20/14)
12 Deadlifts (185/135)
12 Handstand Push-ups

5 Minute Rest

AMRAP 5:
Buy-In: 35 Wallballs (20/14)
9 Deadlifts (225/155)
9 Deficit Hanstand Push-ups (3.5/2")

5 Minute Rest

AMRAP 5:
Buy-In: 20 Wallballs (20/14)
6 Deadlifts (275/185)
6 Strict Handstand Push-upsScoring: Not Scored

B. After Wod

3 Sets:
:20 Seconds Waiter Squat Hold (Each Side)
Max Strict Pull-ups
5 Tempo Romanian Deadlift (5 Seconds Down)

https://www.youtube.com/shorts/Z5NQ2rgSRuwScoring: Not Scored

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A. Part A

Build To Heavy Set of Single Arm Farmers Carry (30 Meter)

Time Cap : 10 MinutesScoring: Not Scored

B. WOD

AMRAP in 10 minutes
2 Single-Arm Alternating Devil Presses (50/35)
30 Double-Unders

4 Single-Arm Alternating Devil Presses (50/35)
30 Double-Unders

Continue with this pattern, adding 2 Devil Presses each round.Scoring: Not Scored

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A. Part A

35-30-25-20-15-10 seconds : (5 Rounds)
1.1 Handstand Hold

1.2 Box Pike HoldScoring: Not Scored

B. Part B

EMOM 10 :
– 5 Strict Pull-ups
– 1/1 Handstand Walk Around the BoxScoring: Not Scored

C. MOMO LOVE EVERYONE

AMRAP 7 :
7 Chest-to-bar Pull-ups
7 Ring DipsScoring: Not Scored

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A. Snatch Complex

On the 1:30 x 5 Sets:

1 Power Snatch
1 Overhead Squat
1 Squat SnatchScoring: Not Scored

B. "Cold Open"

2 Rounds For Time:
800 Meter Run
50 Dumbbell Snatches (50/35)
30 Box Jump Overs (30"/24")
100 Air Squats

Time Cap: 25 MinutesScoring: Not Scored

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A. Open 23.2A

Complete as many reps as possible in 15 minutes of:

• 5 burpee pull-ups
• 10 shuttle runs (1 rep = 25 ft out/25 ft back)
*Add 5 burpee pull-ups after each round.
Scoring: Not Scored

B. Open 23.2B

Immediately following 23.2A, athletes will have 5 minutes to establish:

• 1-rep-max thruster (from the floor)Scoring: Not Scored

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A. "Josh"

For Time:
21-15-9 Overhead Squats (95/65)
42-30-18 DUs or SUs x 3

Time Cap : 15 MinutesScoring: Not Scored

B. STRENGTH

Overhead Squat for load:
#1: 5 reps (From The Floor)

Time Cap : 10 MinutesScoring: Not Scored

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A. STRENGTH

Deadlift for load:
#1: 3 reps

Time Cap : 12 MinutesScoring: Not Scored

B. "Dinosaur"

For Time:
45 Toes to Bar
45 Push Jerk
45 Deadlifts (155/105)
45 Handstand Push-ups / Push-ups

Time Cap: 15 MinutesScoring: Not Scored

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