Strength

1RM Split Jerk (from the rack)

 

Rest

WOD

5 RFT
12 deadlifts
9 hang power cleans
6 push jerks 155/105

Strength

1RM Clean

Rest

WOD

1 mile run for time

If time remaining: coach-led group stretch/cooldown

Strength

1 RM Front Squat

Rest

WOD

Helen
3RFT
Run 400 m
21 swings 53/35
12 pull-ups
Cap: 13 min

Strength

1 RM Snatch

Rest

WOD

1K row for time

Strength

1RM Power Clean

WOD

200 m run
200 du’s (400 singles)
200 m run
Cap: 9 min

Strength

1 RM Deadlift

WOD

AMRAP in 14 min
AAB 1200 m
12 push jerk
12 T2B

Strength 

1 rep Max Strict Press

WOD

Max Effort 150 m sprint (2 attempts max)

Time remaining: coach-led group stretch/cooldown

Strength

1 RM Back Squat

Rest

WOD

Death by squat clean 135/95 RX+155/115

Strength

1 RM Bench Press

WOD

6 RFT
6 bar dips RX+ is ring
6 box jumps 30/24

WOD

9-minute Partner AMRAP
Burpees over plank
P1 planks, P2 burpees over P1, switch as needed

5-minute rest

9-minute Partner AMRAP
Goblet step-ups (20"/16", 18/26lb) - Handstand holds