Strength: Strict Press 1rm 15 min or less

1-1- 1-1- 1

WOD:

EMOM for 12 minutes of:

Min 1: 12-15/8- 10 Bike cal

Min 2: 8-10 S20 135/95

Skill: Deadlift (around 20 min)

4 x 5 at 75- 80% of 7/3 5rm

WOD: 4 RFT

400m run

15 T2B (sub – as high as possible knee raise, T2R, sit ups)

16 min time cap

Strength: E2MOM for 12 min

2 Full Snatches (not TNG)

Start at 60-65% of 1rm. May increase each round w/ good form

WOD: AMRAP 15

25 Wall Ball Shots 20/14

10 HSPU

WOD: Partner Daniel

For time

100 pull ups (sub – jumping or ring rows)

400 m run (together)

42 thrusters 95/65

800 m run (together)

42 thrusters 95/65

Skill: Front Squat (in 15-20 min find 3 rm)

3-3- 3-3

WOD: Every 2 min and 30 seconds for 3 rounds (25 min)

1: 15 OH Plate step ups 45/25 24/20

2: 25/18 cal AAB

3: 30/20 cal row

Skill: 5 sets of 3-5 reps

Tempo strict pull ups: 3 seconds up, 1 second at the top, 3 seconds down

*If athlete does not have strict pull ups, they can:

- partner up for assistance

- use a challenging band

Strength: Power Snatch + Hang Power Snatch Complex

EMOM for 10 min

Start at 60% of your 1 rm Power Snatch

Increase weight each round with good form

WOD:

4 RFT

Strength: Bench Press take 15 minutes to find today’s heavy double

rest 2 min

ONE set of max reps at 75% of double weight

WOD: 3 ROUNDS OF:

4 min AMRAP

10 Ring Dips (usual subs)

Skill: Teams of 3

Accumulate as many row meters as possible in 12 min

WOD: 12 Min AMRAP

9 Deadlifts 155/105

6 Burpees

3 Power Cleans 155/105

Skill: E4MOM for 5 rounds

2 rope climbs* (sub: as high as possible/4 up/downs with raise [no ring rows today])

15/10 Cal AAB or 20/15 row

*stagger as needed

WOD: 10 min AMRAP