Strength
Press 5.3.1+ @75/85/95

Strength
Deadlift 5.3.1@75/85/95+ ***

Part A
For Time @ Tough Effort:
15 Box Jump Step Down 24/20"
20/15 Cal Row or 15/10 Cal bike
30 Single Arm KB Thruster (15/arm) 53/35lbs
30 Single Arm KB Snatch (15/arm) 53/35lbs

Prep
2x
10 yd Forward Bear Crawl
10 yd Backward Bear Crawl
10 Ring Rows
10 Pillar to Plank
10 Scap Depressions (Hanging) + 10 Hanging Knee Raise

Prep
3x
10 Cyclist Squat, use light db or kb if desired
12 KB Swings
then
2x
8/8 Cossack Squat

WOD 1 ‘ Short Chelsea’

20 minutes EMOM alternating rounds
5 pull-ups
10 push-ups
15 air squats

WOD 2 You Go, I Go

12 min AMRAP
7 burpees
6/4 calories bike
3/3 single-arm DB C&J

Oly
Every :90x 6
1 hang high pull
1 hang muscle snatch
1 hang power snatch
1 Snatch or Power Snatch

Warm it up w/ a Partner
2x

WOD 1
For Time @ Tough Effort
30 Wall Balls 20/14
15 Bar Facing Burpees
9 Hang Power Cleans 135/95 RX 155/105lbs RX+
20 Wall Balls
12 Bar Facing Burpees
6 Hang Power Cleans

Prep