Dead Lift: 10-8-6-4-2-2, the sets of 2 are at 95%

W.O.D. - "GI Jane"

- 100 Burpee / Pull Ups

Back Squat : 10-8-6-4-2-2, the sets of 2 are at 95%

W.O.D. - 3 Rounds of:

- 1 min Back Squat - (95/135 RX), (135/205 Reg)

- 1 min rest

- 1 min handstand pushups

- 1 min rest

- 1 min OHSq – (65/95 RX), (95/135 Reg)

- 1 min rest

- 1 min Rope Climbs

- 1 min rest

- 1 min DU

- 1 min rest

 

Snatch: 10-8-6-4-2-2, the sets of 2 are at 95% W.O.D. - 16 min AMRAP: - 5 Power Snatch 95/135 - 10 T2B - 15 WB 14/20

Dead Lift: 2-2-2-Max Reps-2-2-2 @ 75%-80%-85%-90%-85%-80%-75%

W.O.D.

- 400m Row

- 10 Bar MU

- 10 DL 165/275 RX, 225/345 Reg

- 10 Bar MU

- 400m Row

Clean & Jerk: 2-2-2 @ 90%

W.O.D. -5 Round for time

- 10 Hang Clean (115/205)

- 50 DU

Pull Strength: 6-5-4-3-2-1 W.O.D. - 9 min AMRAP: - 200m Run - 15 Pull Ups

Snatch: 2-2-2 @ 90% 12 Min AMRAP: - 15 Burpees - 15 Snatches @ 35/75 - 15 Burpees - 15 Snatches @ 75/135 - 15 Burpees - 15 Snatches @ 100/165 - 15 Burpees - 15 Snatches @ 120/210 *If you complete the workout, then continue with max reps at final snatch weight.

Front Squat: 2-2-2-Max Reps-2-2-2 @ 75%-80%-85%-90%-85%-80%-75%

W.O.D. - 15-12-9:

- Thrusters 65/95 – RX, 95/135 Reg

- Box Jumps 24/30

W.O.D. - Run 3 Miles for time Then: - DL: 3-3-3-Max Reps-3-3-3 @ 70%, 75%, 80%, 85%, 80%, 75%, 70%

C & J: 3-3-3-3 @ 85% W.O.D. o 3 min AMRAP: Hang Clean, Power Clean, Squat Clean (1 rep) @ (105/165) o 5 min AMRAP: 3 HSPU, 5 C2B, 7 HR Pups o 1 min rest o 8 min EMOM: Fast Shuttle Runs – 25 & back, then through the 50. (100m total) *17 min total for WOD

Snatch: 4-4-4-4 @ 80% W.O.D. With a Partner: 5 Snatches Partner 1/5 Snatches Partner 2 = 1 Round. AMRAP 6 Min. (95/135)

DU Flight Simulator: 5 min to get as high as you can. Record #, then go back down. W.O.D. - "Open 13.3": 12 min AMRAP ​- 150 Wall Balls (14/20) - ​90 Double-unders - ​30 Muscle-ups