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

WOD:
For Time – 15 min cap (For all 3 options)
21 Push Jerk
18 Ring Rows
15 Push Jerks

WOD:
5 Rounds per movement, going :40 on, :20 off for MAX REPS
AAB Calories
Ball Slams
Row Calories
KB SDHP 53/35
Devils Press 35/20

*1-minute rest between movements

Strength
Bench Press (off 90% + 5lbs)
5 reps @ 75%
5 reps @ 80%
5-10 reps @ 85%

Superset each set with,
12 DB Curls (6 per side)

WOD:
15 min AMRAP

Strength
Deadlift (off 90% + 5lbs)
5 reps @ 75%
5 reps @ 80%
5-10 reps @ 85%

WOD:
5 sets of 250m row
Rest as needed

Score is DL weight/fastest time/slowest time

WOD:
Every 5 minutes for 25 minutes (5 Rounds)
10/7 Cal AAB
10 Single Arm DB Thrusters (5R/5L) *Choose a challenging weight
10/7 Cal AAB

Accessory
3 Rounds for QUALITY
:30 Hollow Body Hold

Oly:
Power Snatch
Build to a HEAVY 1 over 20 minutes

WOD:
3 Rounds for Time – 15 min cap
400m run
12 KB Snatches 53/35 (6/side)
6 BMU

Score is weight/time

Strength:
Back Squat (off 90% + 5lbs)
5 reps @ 75%
5 reps @ 80%
5-10 reps @ 85%

Superset each set with
5 High Box Jumps

Strength:
Strict Press (off 90% + 5 lbs)

WOD:
25 Min AMRAP
4 Rounds of DT
40/30 Cal AAB or 50/40 Cal Row or 800m run

1 Round of DT:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Rx: 155/105

Strength
Strict Press (off 90% of 1RM)
5 reps @ 40%
5 reps @ 50%
5 reps @ 60%

Superset with:
100ft Shrugged Farmer Walk

WOD:
20 min AMRAP

Oly:
12 min EMOM
1 Power Clean + 1 Squat Clean
-Start at 60%, increase every 2 rounds

WOD:
20 min EMOM
A) 12/8 Cal Bike
B) 20 sec L-Hang
C) 30 sec DB Squats 40-50/25-35