Strength

Deadlift

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

WOD

15min AMRAP

5 Bench Press (155/105)

Oly

Every 2:30 X’s 6

250/200m Row
3 Power Snatch -Climbing in Weight

WOD

For Time (15min cap)

30-20-10 Kettlebell Swings (53/35)

Strength

Back Squat

65% X’s 5 reps
75% X’s 5 reps
85% X’s Max reps
**Superset w/ 12 Alternating Dumbbell Reverse Lunges

WOD

2min AMRAP X’s 5

Accessory

With a Partner

8min AMRAP

20 Cal Bike/Row
20 Power Snatch (95/65)
-Rest 2mins

8min AMRAP

20 Cal Bike/Row
30 Overhead Squat (95/65)
-Rest 2mins

Accessory

8min AMRAP

Pullups or Ring Row
*EMOM Until Time Cap: 5 Dumbbell Thruster

WOD

Every 4min X’s 5 Sets
20/15 Cal Bike
10 Bench Press w/ 50-60% 1RM

Oly

EMOM X’s 10

Min 1-3: 3 Power Clean
Min 4-6: 2 Power Clean
Min 7-10: 1 Power Clean
*Build Loads Across Sets

WOD

EMOM X’s 16

Accessory

In Teams of 2

9min AMRAP

20 Overhead Walking Lunge w/ 45/25 Plate
20 Ambit Situps
*Split the Work as Needed
-Rest 2mins-

7min Cap

Oly

10min EMOM

3 Hang Power Snatch @ 60-70%

WOD

20min AMRAP

9/7 Cal Bike/Row
7 Pull Ups
7 Clean & Jerk (115/75)

Strength

CrossFit Total
40min Timer

0-15: Back Squat 1RM
15-25: Shoulder Press 1RM
25-40: Deadlift 1RM

**Optional Finisher** Extra Credit

Accessory

In Teams of 3, Complete 5 Rounds Each for Max Reps

Station 1: 100m Farmer Carry
Station 2: AMRAP of 5 Push Press (75/55) + 30 Double Unders
Station 3: AMRAP Cal Bike