Strength

Deadlift

65 % X’s 5
75% X’s 5
85% X’s Max Reps
*Super Set w/ 5 Strict Chin-Ups (Scale to Chin Over Bar Hold, Add Load if Possible)

WOD

2 Rounds

Oly

Every 2mins X’s 6 Sets
3 Position Snatch (Mid-Thigh, Below Knee, Floor)

WOD

21-15-9 For Time

Push Jerk (115/75)
Burpees Over Bar
Toes-to-Bar

Strength

Back Squat

65% X’s 5
75% X’s 5
85% X’s Max Reps
*Super Set w/ 1min Weighted Plank

WOD

15min AMRAP

10 Cals Bike/Row

Oly

Every 2mins X’s 10 Sets

10 Toes-to-Bar
1 Hang Power Snatch
1 Squat Snatch
*Start Light & Build Every Set if Possible

WOD

12min EMOM

Accessory

Teams of 2, 1 Person Working at a Time

15min AMRAP

2 Rounds

40 DB thrusters
40 pull ups
200 m run

2 Rounds

40 med ball cleans

Oly

20min EMOM

Mins 1-10: 2 Clean & Jerk
Mins 11-20: 1 clean & Jerk
*Build to a Tough Single in the Last 10 mins, 1st 10 mins Should Be Technique Based

WOD

Accessory

30min AMRAP

10 Bench Press (135/95)
400m Run
2 Rope Climbs
10 Burpees
20 Russian KBS (70/53)

Strength

Front Squat

15mins & 4 Sets to Build Up to a Heavy Set of 5
*Superset Each Set w/ 10 Single Leg Deadlift Per Side

WOD

15min AMRAP

Strength

Every 3mins X’s 10 Sets

10/7 Cals Bike
10 Toes-to-Bar
3 Power Snatches (You Choose the Load)