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

STRENGTH:
15 min to build on the Complex:
Power Clean
Squat Clean
Hang Squat Clean
Front Squat

WOD:
6 min Max Rep:
DB Clusters (35/50)

STRENGTH:
12 min EMOM complex:
1 Squat Snatch
1 Hang Squat Snatch

WOD:
8 min AMRAP:
7 Power Snatch (95/135)
7 C2B
7 HSPU

WOD:
1x Through Max Reps:
4 min of Work
1 min rotation/rest/write down score

0-4 min: Grunt Work Run - Load & Distance
4-5 min: rotation/rest
5-9 min: Assault Bike Cals - # Cals
9-10 min: rotation/rest
10-14 min: Rope Climbs - # Climbs
14-15 min: rotation/rest
15-19 min: WB 14/20, 9/10' - # WB

STRENGTH:
Bench Press: 10-8-6-4-2

WOD:
Partner WOD: You Go/I Go
For Time:
1800m Run
200 Bar Facing Over Burpees

WOD:
Mary
20 min AMRAP:
5 HSPU
10 Pistols
15 Pull Ups

-OR-

Cindy
20 min AMRAP:
5 Pull Ups
10 Push Ups
15 Air Squats

Post WOD:
100 Hollow Rocks
50 Bridges with Hiip Halo
50 Ab Mat Sit Ups

DEADLIFT:
No Noise DL 8-8-8-8

WOD:
7 min Max Rep:
Double DB Burpee Box Step Overs (20/24, 35/50)

WOD:
Max Reps on a running clock:

Round 1: 2:00 rotations
Round 2: 1:30 rotations
Round 3: 1:00 rotations

Assault Bike Cals
T2Rings
Rig Touch Burpees
OHS (95/135)

STRENGTH:
Split Jerk Doubles

WOD:
9 min AMRAP:
5 Clean & Jerk (105/155)
35 DU

"The First Cut"
4 RFT:
400m Run
3 Rope Climbs (Rx: Use Legs, Comp: Legless)
7 Squat Snatch (Rx: 95/135, Comp: 130/185)

STRENGTH:
Power Clean tng' Doubles

WOD:
For Time:
15-12-9
Power Clean (105/155)
HSPU

- 3 min Rest -

9-6-3
Power Clean (115/175)
RMU

STRENGTH:
Front Squat 3-3-3-3-3-3

WOD:
For Time:
18-15-12-9
Strict Pull Ups
Thrusters (65/95)

WOD:
On a 30 min clock:
0-10 min:
2000m Row

10-20 min:
1 Mile Run

20-30 min:
3 RFT:
15 Burpee Box Jump Overs (20/24)
15 T2B