Strength: EMOM x 10

3 Deadlifts + 3 Strict HSPU

*Deadlift weight should be around 75-80%

WOD: 4x AMRAP 3/1:30 rest

9 Wall Balls 20/14

7 American KB Swings 70/53

WOD: Teams of 2

For Time

40 Thrusters 95/65

40 SDHP 95/65

40 Push Jerks 95/65

40 Power Snatches 95/65

40 Front Squats 95/65

EMOM 4 Burpees

Strength: Bench Press 2RM (15-20 mins)

WOD: Cindy

AMRAP 20

5 Pull ups

10 Push ups

15 Squats

OR

Mary

AMRAP 20

5 HSPU

Endurance: Pick one of the following

1) 1 mile run

2) 2k row

3) 100/80 calories AAB

4) 75 bar facing burpees

(16 min cap)

WOD: For Time

30 Wall balls 20/14

30 T2B (Knee 2 Elbows – Knee Raises – Toes 2 Rig – Sit ups)

30 Deadlifts 155/105

30 Bar Facing Burpees

30 Deadlifts 155/105

30 T2B

Oly: Every :90 x 10 rounds

1 Power Clean + 2 Front Squats @ 70-75% of 1 RM Power Clean

WOD: 8 Min Ladder

3(+3) Hang Power Clean 155/105

3(+3) Box Jumps 30/24

Skill: 3 Rounds

75ft Single Arm Overhead Carry (Each Arm)

*Perform 3 Push Press every 25ft

**May increase weight

WOD: AMRAP 13

5 Rounds

50 Double Unders

WOD: EMOM x 24, alternating through movements

Min 1) 15/12 Cals AAB

Min 2) 15 KB Russian Swings 70/53

Min 3) 15 OHS 95/65

Min 4) 15 Sit ups

Score is rounds completed

Strength: Pick One

A) Weighted Pullup

3-3- 3-3- 3, increase across sets

B) Accumulate 30-40 Strict Pull Ups – bands ok

WOD: For Time

25 Deadlifts 225/155

800m Run

Strength: E2MOM x 9 Rounds

Min 1-3: 5 Strict Press

Min 4-6: 5 Push Press

Min 7-9: 5 Push Jerks

*Look to increase each round

WOD: Teams of 2/3

AMRAP 16