STRENGTH:
Strict Press 12-10-8-6-4
Back Squat 12-10-8-6-4
DL 12-10-8-6-4

WOD:
For Time:
2 Rounds:
10 Burpee Box Jump Over (20/24)
8 BMU
3 Rounds:
10 BBJO (20/24)
15 C2B

Skill Work: Single Arm DB Overhead Squat

WOD:
14 min AMRAP:
24' SA OH Walking Lunges Right Arm (35/50)
24' SA OH Walking Lunges Left Arm (35/50)
12 DB OHS Right Arm (35/50)
12 DB OHS Left Arm (35/50)
24 Alternating Single Arm DB Snatch (35/50)

WOD:
Max Reps:
0-5 min: Max Cal Row
5-10 min: Max Rep Strict HSPU

Post WOD:
100 Ab Mat Sit Ups
Hip Halo
Foam Roll

STRENGTH:
Power Clean 3-3-3-3
Front Squat 5-5-5-5

WOD:
"Karen"
For Time:
150 WB (14/20, 9/10')

WOD:
7 min AMRAP:
200m Run
7 Strict Pullups

-3 min Rest-

7 min AMRAP:
250m Row
15 Strict Press (55/75)

STRENGTH:
OHS: 5-4-3-2-1-1-1

WOD:
10 min AMRAP:
10 Squat Snatch (75/115)
100 DU

WOD:
For Time:
21-15-9 DL (Rx: 155/225, Comp: 205/315)
9-6-3 RMU

STRENGTH:
8 min to build to a Thruster double

Open WOD 14.5:
For Time:
21-18-15-12-9-6-3
Thrusters
Bar Facing Over Burpees

STRENGTH:
15 min work on re-grip Squat Clean doubles

WOD:
"Elizabeth"
For Time:
21-15-9
Squat Cleans (95/135)
Ring Dips

WOD:
12 min AMRAP:
40 SA DB Snatch (35/50)
40 Ab Mat Situps
400m Run

Post WOD:
Hang Squat Snatch

STRENGTH:
7 min EMOM:
3-7 SHSPU

WOD:
For Time:
100’ HSW
50 Double DB Box Step Overs (20/24, 35/50)
100’ HSW
50 Box Jump Over (20/24)

STRENGTH:
Back Squat:
5x3 Tempo: 3 seconds down, 1 second at the bottom, strong out of the hole
5x3 Regular

WOD:
7 min AMRAP:
50’ Double DB Walking Lunges (35/50)
10 T2B

WOD:
For Time:
"The Standard”
30 Clean & Jerk (95/135)
30 RMU
30 Snatch (95/135)

-Rest 5 min-

2 Mile Run - If you have a vest and want to wear it, bring it!

WOD:
For Time:
800m Row
90 KB Swings (35/53)
70 Plate Push Ups
50 T2B
30 KB Walking Lunges Steps
10 Strict Pull ups