Strength

Bench

5x5@70-75
Rest 2 mins
Incline Dumbbell Press (Neutral Grip)
3 Sets E90secs

WOD

1min Per Move, 5 Cycles

Thrusters (95/65)

Strength

Every 1:45 For 5 Sets

Back Squat

5x5 @ 70-75%
Rest 2mins
Dumbbell Step Ups 10 Each Leg
3 Sets E90secs

WOD

5 Rounds For Time

Strength

Press

Every 1:45 For 5 Sets

5x5 @ 70-75%
Rest 2mins
10 Strict Dips
3 Sets E90secs

WOD

AMRAP in 15mins

5 Pull Ups

Oly

E3MOM For 15mins

3 Reps of 1 Full Clean + 2 Jerks

WOD

E2MOM For 12mins

Run 200m
Max Deadlift Reps (275/185)

Skill

Short Review of Handstand Pushup & Progressions/Modifications

Conditioning

24min of 30secs On 30secs Off Modality of Choice
Use Something Different Than Last Time

Accessory

Teams of 2 (One Works/One Rests)

AMRAP in 8mins

Tire Flips
Rest 2 mins

AMRAP in 8mins

20 Sledge Slams
15 Butterfly Sit Ups
100m Ball Run (20/14)

Strength

Deadlift

Every 1:45 For 5 Sets

5x5 @65-70%
Rest 2mins

3 Sets E90secs
Single Arm Kettlebell Row 8 Each Side

WOD

Strength

Bench Press

Every 1:45 For 5 Sets

5x5 @ 65-70%
Rest 2min

3 Sets E90s
8 Each Dumbbell Floor Press

WOD

30.20.10 Reps

Strength

Back Squat

Every 1:45 For 5 Sets

5x5 @ 65-70%
Rest 2 min

3 Sets E:90secs
8 Each Dumbbell Split Squats

WOD

20min AMRAP

Strength

Strict Press

Every 1:45 For 5 Sets

5x5 @ 65-70%
Rest 2 minutes

E: 90s For 3 Sets
10 Single Arm Kettlebell Strict Press Each Side

WOD