Strength

Back Squat

70% X’s 3 Reps
80% X’s 3 Reps
90% X’s Max Reps
*Super Set a Tougher Plank Variation Than Last Week

WOD

4 Rounds
3min AMRAP

Accessory

In Teams of 2:

35min Running Clock

2 Rounds:

50 Cals Bike
50 Pull-Ups or 10 Rope Climbs
Immediately Into:

2 Rounds:

WOD

6 Rounds For Time w/ a partner

30 Russian Kettlebell Swings (70/53)
25 Push Press (75/55)
20/15 Cals Bike/Row
15 Situps
*resting partner is in a plank

Strength

Deadlift

65 % X’s 5
75% X’s 5
85% X’s Max Reps
*Super Set w/ 5 Strict Chin-Ups (Scale to Chin Over Bar Hold, Add Load if Possible)

WOD

2 Rounds

Oly

Every 2mins X’s 6 Sets
3 Position Snatch (Mid-Thigh, Below Knee, Floor)

WOD

21-15-9 For Time

Push Jerk (115/75)
Burpees Over Bar
Toes-to-Bar

Strength

Back Squat

65% X’s 5
75% X’s 5
85% X’s Max Reps
*Super Set w/ 1min Weighted Plank

WOD

15min AMRAP

10 Cals Bike/Row

Oly

Every 2mins X’s 10 Sets

10 Toes-to-Bar
1 Hang Power Snatch
1 Squat Snatch
*Start Light & Build Every Set if Possible

WOD

12min EMOM

Accessory

Teams of 2, 1 Person Working at a Time

15min AMRAP

2 Rounds

40 DB thrusters
40 pull ups
200 m run

2 Rounds

40 med ball cleans

Oly

20min EMOM

Mins 1-10: 2 Clean & Jerk
Mins 11-20: 1 clean & Jerk
*Build to a Tough Single in the Last 10 mins, 1st 10 mins Should Be Technique Based

WOD