Strength: Hang Power Clean and Jerk – take 12-15 min to find a heavy double

WOD: 15-12- 9

Deadlifts 255/175

HSPU (normal subs and HRPU)

10 min time cap

Skill: 15 min Double under practice

OR

Those that have double unders - Mini Flight Simulator for time

10-20- 30-40- 50-40- 30-20- 10

Skill: Front Squat E2MOM for 12 min

5 reps at 70-80% of 3 rm from 7/14

Stay at the same weight not increasing

WOD: AMRAP 12

10 DB Power Snatch (L) 40-55/20- 35

10 Single Arm OHS (L)

Strength: E90sec for 8 rounds Push Press + 2 Jerks (Can be push jerks, split jerks or combination)

Start at around 60% of 1 rm Strict Press

Increasing in weight each round to work up to a heavy complex

Skill: E2MOM for 7 rounds*

100 m run

5 thrusters 95/65

WOD: 4 RFT

25 Wall Balls

5 Power Snatch 155/105

15 min time cap

WOD:

In teams of three, complete as many rounds as possible in 15 minutes of:

3 Power Cleans (135/95 lbs)

6 Burpee Box Jump-Overs 24/20

Rest 5 minutes, then:

Skill: Tabata hold x 3 (4 min at each station)

Tabata 1: L-Sit Hold Hanging from rig (sub – off dip station, knees bent, between boxes) EXTRA CREDIT: Off paralletes – but must be straight legged

1 min rest/transition

Skill:

500 m row for time

Rest 5 min

250 m row for time

WOD: AMRAP 10

1 Rope Climb ( sub: as high as possible, 2 rope/up downs)

7 Back Squat 135/95 (Not from the rack)

Strength: Strict Press 1rm 15 min or less

1-1- 1-1- 1

WOD:

EMOM for 12 minutes of:

Min 1: 12-15/8- 10 Bike cal

Min 2: 8-10 S20 135/95

Skill: Deadlift (around 20 min)

4 x 5 at 75- 80% of 7/3 5rm

WOD: 4 RFT

400m run

15 T2B (sub – as high as possible knee raise, T2R, sit ups)

16 min time cap