Strength

Front Squat/Back Squat @ 73% of Front Squat max

On The Minute x 12

Minute 1 - 3 Front Squat
Minute 2 - 6 Back Squat

WOD

For Time:

Strength

Deadlift

3 @ 70%
1 @ 75%
3 @ 70%
1 @ 80%
3 @ 70%
1 @ 85%

WOD

On The 5min x 5 Rounds

400m Run (500m row)

Partner WOD - Teams of 2 For Time

40 - 30 - 20

Synchronized Single Arm Dumbbell Thrusters (50/35)
Synchronized Hand Release Push Ups

Then...

Skill

Pull/Bike

For 10mins:

Minute 1: 14/11 Bike Calories
Minute 2: Max Toes To Bar (or Knee Raises)

CFL: 10/8 cals & Knee Ups

WOD

Active Recovery WOD

40min Bike or Row

**Every 5mins (8 sets)

5 Strict Pull Ups
100ft Single Arm Farmers Carry
20sec Hollow Hold

Strength

Clean & Jerk Barbell Cycling

Part 1

Squat Cleans - On The 2min

6 reps @ 65%, 4 @ 75%, 2 @ 85%

Part 2

Push Jerk - On The 2min

Strength

Front Squat & Back Squat

On The Minute x 12 (6 rounds) @ 70% of 1RM Front Squat

Minute 1 - 2 Front Squat
Minute 2 - 4 Back Squat

WOD

Strength

Bench Press & Strict Press (super set)

5 x 3 - building from 40%, 50%, 60%, 70% and 80% of respective lift

Finish with: