Strength

Deadlift

5x5 @ 55-60%

E: 90secs For 5 Sets
Rest 2min

E: 90secs 3 Sets
Single Arm Kettlebell Row 10 each Side

WOD

30.20.10

Strength

Bench Press

5x5 @ 55-60%

E: 90secs For 5 Sets
Rest 2mins

E: 90secs For 3 Sets
12 Dumbbell Floor Press

WOD

4 Rounds For Time

Strength

Back Squat

5x5 @ 55-60%

E2MOM for 3 sets

E:90s For 5 Sets

Rest 2 minutes
Dumbbell Split Squats X’s 10 Each Leg

WOD

Accessory

30min Card Game:

Clubs: 20 Split Jumps
Spades: 21 Ring Rows
Hearts: 200m Ball Gasser (20/14)
Diamonds: 21 Push Ups
Joker: 200ft on the Versa Climber
Ace: 21 Tire Flips

Oly

Graceless
5 Clean & Jerk EMOM For 4mins (135/95) (RX+ 155/105)
Rest 5mins

Accessory

Helen of Troy
AMRAP in 8min

Strength

Snatch (Full or Power)

15mins to Work Up to a Heavy But Not Max
Weighted Pull Up 1 RM: 5-10 mins

WOD

AMRAP in 12mins

1 Rope Climb

Strength

Back Squat

E2MOM For 6mins (3 Sets)
7 Reps @ 65/70/75%
Rest 2mins

E: 90secs For 3 Sets

12 Dumbbell Romanian Deadlift

WOD

Strength

Press

E2MOM For 8mins (4 Sets)
8 Reps @ 55%/60/65/70%
Rest 2mins

WOD

5 Rounds For Time (Including Rest)

Accessory

Teams of 2

300yd Dash(er)
Rest 3mins

4&5min AMRAP’s at Each Station w/ 2min Rest Between

AMRAP 1: Sled Pull 25yds / 25yd Broad Jumps = 1 Rep