Accessory

Every 8mins X’s 4 Sets

500m Row
400m Run
30 Pushups

Strength

Deadlift

Every 2min X’s 6 Sets

8-8-6-6-4-4

WOD

8min AMRAP

6 Power Snatches (55/45)
30 Double Unders

Strength

Every 2min X’s 5 Sets
6 @ 65%
4 @ 75%
2 @ 80%
2 @ 85%
1 @ 90%
-Then-

1 Max Unbroken Set @ 80%
*Only Resting 1 Second at the Top

WOD

Strength

EMOM x 10mins

1 Strict Press + 5 Push Press

WOD

12min AMRAP

200m Run
7 Burpees
200m Run
7 Kettlebell Swings (53/35)

WOD

Teams of 2 (25min Cap)

2k Row
50 Power Clean (115/75)
75 Pull Ups
100 Burpee Box Jump Overs (24/20)
75 Pull Ups
50 Power Clean (115/75)
2k Row
*Split Reps as Needed

Oly

Every 90secs X’s 8 Sets

3-4 Over Head Squats

WOD

"Nancy"
5 rounds

400m Run
15 Over Head Squat (95/65)

Strength

Turkish Get Ups - Build to a Tough Set Per Arm

Accessory

3 Sets for Max Reps

3min Max Cal Row
2min Wall Walks
1min Strict Pull Ups
-Rest 2mins

Oly

Every Minute X’s 12min

2 Squat Clean (Reset Between Reps)
-Build to Today’s Tough Set

WOD

10min AMRAP

5 Clean and Jerk (155/105)

Strength

Every 90secs X’s 6 Sets

2-3 Strict Press

WOD

EMOM x 21

1: 15 Russian Kettlebell Swings (53/35)
2: 15 Push Press (75/55)
3: Max Double Unders

Strength

Back Squat Every 90secs X’s 6 Sets

5 @ 55%
5 @ 65%
3 @ 75%
2 @ 85%
2 @ 90%
1 @ 95%
-then-

2 Attempts at a New 1 Rep Max

WOD