Strength
Deadlift (off 90% + 5lbs)
5 Reps @ 75%
3 Reps @ 85%
1+ Reps @ 95%

Strength
Strict Press (off 90% + 5lbs)
5 Reps @ 75%
3 Reps @ 85%
1+ Reps @ 95%

Skill
4 sets
10 Single Arm High Pulls
10 Single Arm Strict Pulls
*May build over the 4 sets

WOD
Assault Bike Sprint
6 sets
:20 Max Effort

Skill:
2 rounds
250m row
5/side Turkish Get Ups
100m Single Arm Farmers Carry
1 min Bike (60/50 rpms)
10 Hollow Rocks
10 V-Ups
10/side Side Pillar Hip Drops
10 Lateral Lunges

Skill:
2 Rounds of
100m Single Arm Farmers Carry (each)
100m 1 Arm OH/1 Arm FR Carry (each side)

WOD:
Teams of 2
80 Cal Row
80 KB Swings
80 Box Jumps
80 Cal Row

 

 

Rx:
1-mile run
100 Pull Ups
200 Push Ups
300 Air Squats
1-mile run
*Partition reps as needed

Scaled:
800m Run
50 Pull Ups
100 Push Ups

WOD:
20 min AMRAP
50 Wall Balls 20/14
100 Double Unders
50ft Handstand Walk
100 Double Unders
50 Cal Row
100 Double Unders
50ft Handstand Walk
100 Double Unders

Skill:
Every 3 minutes for 5 rounds
200m Sprint

Strength:
In 20 minutes find HEAVIEST
50ft Sled/Weighted Box Push

Score is slowest 200m run/heaviest push

Skill:
Every 3 minutes for 5 rounds
200m Sprint

Strength:
In 20 minutes find HEAVIEST
50ft Sled/Weighted Box Push

Score is slowest 200m run/heaviest push

Strength (off 90% + 5lbs)
Back Squat
3 reps @ 80%
3 reps @ 85%
3-6 reps @ 90%

Strength (off 90% + 5lbs)
Strict Press
3 reps @ 80%
3 reps @ 85%
3-6 reps @ 90%