Deadlift 10-7-5-5-7-10

WOD:
10 min AMRAP:
25 Power Snatch (55/75)
100 DU

Back Squat 10-7-5-5-7-10

WOD:
7 min AMRAP:
8 Double DB Squat (35/50)
12 T2B

20 min AMRAP:
12 HSPU
8 Strict Pull Ups (Comp: RMU)
4 Power Cleans (Rx: 95/135, Comp: 135/205)

LCQ Event 4:

For Time:
50 BBJO (20/24)
75 DU (SU)
100 Wall Balls (14/20, 10’/10’)

5 min EMOM: 3 Power Cleans → 3 Jerks

WOD:
7 RFT::
7 T2B
7 Power Cleans (Rx: 75/115, Comp: 95/135)
7 Jerks (Rx: 75/115, Comp: 95/135)
1:00 Rest

3-2-2-1-1 OHS
3-3-3-3-3 Re-grip Snatch Pull

For Time:
30-20-10 KBS (Rx: 35/53, Comp: 53/70)

*After Each Set: 50’ HSW

22 min "AMRAP" for QUALITY:
12 Strict Pull Ups
12 Strict HSPU
15 V-ups
200m Farmer Walk

3 min Max Cals on Assault Bike

Thruster Strength Work

LCQ Event 1:
0-2 min:

20 Thrusters (Rx: 65/95, Comp: 95/135, LCQ Load: 125/185)
IRT: Max Rep BMU

2-4 min Rest

4-6 min:
20 BMU
IRT: Max Rep Thrusters (Rx: 65/95, Comp: 95/135, LCQ Load: 125/185)

WOD:
Part 1:
For Time:
150 DU
400m Run
100 DU
300m Run
50 DU
200m Run
-1 min Rest-
Part 2:
5 min to establish a 3 Rep Max Front Squat

WOD:
For Max Reps:
Round 1: 3 min work/1 min Rest
Round 2: 1 min each/1 min Rest

Cal Row
Wall Walks
Rope Climbs
KBS (35/53)

Snatch Complex:
1 Snatch Pull
1 Hang Squat Snatch
1 OHS

6 min Max Rep: Ascending Ladder: 1/1, 2/2, 3/3…
Double DB Devils Press (35/50)
Double DB Box step Over (35/50, 20/24)

4 sets of the complex:
2 Strict Press
3 Push Press
4 Jerks

2-2-2-2-2 Jerks

For Time:
21-15-9
HSPU
C2B
T2B

8 min EMOM: Re-grip Squat Clean Doubles
2 min rest
6 min EMOM: 1 Squat Clean

7 min AMRAP:
3 Cleans (Rx: 105/155, Comp: 155/225)
6 BFOB
9 DL (Rx: 105/155, Comp: 155/225)

Aerobic Capacity Training - PACING WORKOUT

3 Rounds on Your Choice Machine:
1 min: Fast Pace
2 min: Easy Pace
2 min: Fast Pace
-3 min rest-

Post: 5 min to do:
30 Strict Pull Ups (Comp: Add 14/20# Med Ball)

3-3-3-3+ Front Squat

WOD:
7 min AMRAP: Ascending Ladder
3/3, 6/6, 9/9
Power Snatch (75/115)
OHS (75/115)

*35 DU after each round