Strength
Bench Press:  3x5@65/75/85+ 

Based on 90% of your 1RM  i.e. if the 1RM bench is 135, you would base your % 's off of 121.

Assistance

WOD
Partner

for time
50•40•30•20•10
Alternating Dumbbell snatch 50/35
Single-arm overhead walking lunges 50/35
Bike/rower cals
American KBS 53/44
Weighted Sit-ups 25/15

Strength

1RM Overhead Squat (from the rack)

Rest

WOD

Annie
50.40.30.20.10 reps for time
double unders (2x singles)
sit-ups
Cap: 12 min

Strength

1RM Split Jerk (from the rack)

 

Rest

WOD

5 RFT
12 deadlifts
9 hang power cleans
6 push jerks 155/105

Strength

1RM Clean

Rest

WOD

1 mile run for time

If time remaining: coach-led group stretch/cooldown

Strength

1 RM Front Squat

Rest

WOD

Helen
3RFT
Run 400 m
21 swings 53/35
12 pull-ups
Cap: 13 min

Strength

1 RM Snatch

Rest

WOD

1K row for time

Strength

1RM Power Clean

WOD

200 m run
200 du’s (400 singles)
200 m run
Cap: 9 min

Strength

1 RM Deadlift

WOD

AMRAP in 14 min
AAB 1200 m
12 push jerk
12 T2B