Strength

Back Squat

OTM x 12 (6 rounds)
odd- 3 FS
even- 6 BS

all reps to be done @ 60% of 1RM (BS)

WOD

800m run buy in directly into...

Strength

Strict Press

OT2M x 5
5 tempo strict press
-press up
-hold 2 sec @ top
-negative 3 sec to shoulder

set 1 @ 35%
set 2 @ 40%
set 3-5 @ 45%

WOD

TEAMS OF 3

PART 1
100 DU (200singles) split evenly
1 person jumps- 2 people hold a deadlift (225/155)
5 min time cap

PART 2
2000m row split evenly (667m/person)

Skill

Strict HSPU/ Run Biathlon

400m run 21/15 SHSPU
200m run 15/12 SHSPU
100m run 9 SHSPU

CFL
row or row and box pike HSPU, stink bug or HRPU

WOD

Active Recovery 

50 cal bike or row
10 ab wheel roll outs
20 glute bridges
30 hollow rock

35 cal bike/row
10 ab wheel roll outs
20 glute bridges
30 hollow rock

Strength 

Snatch

OT2 x 5 sets
1 high hang snatch (power or full) from pockets
1 hang snatch (knees)
1 snatch (floor)

set 1 @ 55%
set 2 @ 60%
set 3 @ 65%
set 4 @ 70%

Strength

Dead Stop Front Squat- from bottom
8x1 starting @ 50% and building over 8 sets

CFL 8x3 reps moderate weight for perfect form

WOD

For time

Strength

Deadlift 1RM

*NO dropping from top
20 mins to find 1RM
warm up with ...
3x50%
3 @60%
2 @70%
2 @80%
then singles to 1RM

WOD