Strength

Deadlift

Work to a New Max

WOD

15min AMRAP
6-8-10-12-etc…

Cal Bike/Row
Front Rack Barbell Lunge (95/65)

Strength

20mins to Complete

5 Push Press
-Into-
5 Strict Pull-Ups (Weighted if Possible)

WOD

4 Sets
3min AMRAP

4/4 Single Arm Devil Press

Strength

Back Squat

75% X’s 5 Reps
85% X’s 3 Reps
-Work to a New Max

WOD

Every 3mins X’s 6 Sets

12/9 Cal Bike
12 Toes-to-Bar
3 Squat Cleans

Accessory

Teams of 2
35min Running Clock

50 Cal Row
50 Handstand Pushup
50 Deadlifts (185/120)
50 Pull-Ups
50 Box Jump Overs (30/24)
50 Pull-Ups
50 Deadlifts (185/120)

Strength

Strict Press

70% X’s 3 Reps
80% X’s 3 Reps
90% x Max Reps
*Superset w/ 20 Russian Twists

WOD

For Time

40-30-20-10

Accessory

5 Sets For Load & Run Times

5 Hang Power Cleans
-Immediately Into-
5 Bench Press
-Immediately Into-
400m Run
-Rest 2mins-

Extra Credit

Strength

Deadlift

70% X’s 3 Reps
80% X’s 3 Reps
90% X’s Max reps
*Superset w/ 2-3 Weighted Chirrups or Max Chin Over Bar Hold

WOD

“Jackie”

Strength

Back Squat

70% X’s 3 Reps
80% X’s 3 Reps
90% X’s Max Reps
*Super Set a Tougher Plank Variation Than Last Week

WOD

4 Rounds
3min AMRAP

Accessory

In Teams of 2:

35min Running Clock

2 Rounds:

50 Cals Bike
50 Pull-Ups or 10 Rope Climbs
Immediately Into:

2 Rounds:

WOD

6 Rounds For Time w/ a partner

30 Russian Kettlebell Swings (70/53)
25 Push Press (75/55)
20/15 Cals Bike/Row
15 Situps
*resting partner is in a plank