Back Squat
3 Reps @ 70%
3 Reps @ 80%
3-7 Reps @ 90%

WOD:
For Time – 10 min cap
50 Thrusters 95/65
*Every break perform 6 Bar facing burpees

Score is weight/time

Skill:
Bench Press
3 Reps @ 70%
3 Reps @ 80%
3-7 Reps @ 90%
*Superset with
10 Single Arm DB Row

WOD:
12 min AMRAP
5 Power Snatches
25 Double Unders

WOD:
Teams of 2 – IGYG per movement
21-18-15-12-9-6-3
KB Swings 53/35
Burpees

Cash Out
2000m run (Alternate every 200m)

Score is time

Strength:
Bench Press
5 Reps @ 65%
5 Reps @ 75%
5-10 Reps @ 85%

WOD:
13 min AMRAP
1 (+1) Muscle Up
1 (+1) DBall Ground to Shoulder AHAP

Oly:
Hang Squat Clean
Every 2 minutes for 6 rounds
Rounds 1 & 2: 3 reps @ 60-65%
Rounds 3 & 4: 2 reps @ 70-75%
Rounds 5 & 6: 1 rep @ 80-85%

WOD:
2 min AMRAP

Strength:
Back Squat
5 Reps @ 65%
5 Reps @ 75%
5-10 Reps @ 85%

WOD:
3 Rounds
3 min AMRAP
250m Row
10 Russian KB Swings 70/53
Max Wall Balls in remaining time

Strength:
Strict Press:
5 Reps @ 65%
5 Reps @ 75%
5-10 Reps @ 85%

WOD:
Teams of 2
2 rounds
40/32 Cal AAB
24 Goblet Squats 70/53
8 Rope Climbs

Strength:
Deadlift
5 Reps @ 65%
5 Reps @ 75%
5-10 Reps @ 85%

WOD:
Every 4 minutes for 5 rounds
20 DB Alternating Snatches 40-50/25-35
10 Box Jumps 30/24

Teams of 2
20 min AMRAP
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 S2OH
5 Back Squats

Rx: 115/75
*Switch after each completed round

OR

Skill:
Strict Press
15 minutes to find a 1RM

WOD:
Every 2 minutes for 10 rounds
10 Burpees + 10 Pull Ups
*Both movements done in the same 2-minute interval