Strength

EMOM X’s 10

1 Strict Press
*Start @ 50% and Build to a Tough Single

WOD

10min AMRAP

6 Power Clean
12 Hand Release Pushups

Strength

Every 1:30 X’s 5 Sets

5 Back Squat @ 50%
5 @ 60%
3 @ 70%
2 @ 80%
2 @ 85-90%

Every 2mins X’s 2 sets

10 Back Squats @ 70-75%

WOD

In Teams of 2

100 Cal Row
75 Wallballs
50 Synchronized Burpees
75 Wallballs
100 Cal Row

Oly

Power Snatch + 3 Low Hang Power Snatch
10 minutes to build to a heavy set

WOD

Randy

75 Power Snatch (75/55)

Accessory

EMOM x 30

1 - Bike for Cals
2 - Hand Release Push Ups
3 - Slam Balls
4 - Russian Twists
5 - Rest

Barbell Cycling

Every 2:30 x 5

5 Front Squats + 8/8 Single Arm Overhead Dumbbell Reverse Lunge

WOD

8 Min AMRAP

15/10 Cal Bike/Row
10 Deadlift (135/95)

Barbell Cycling

4 Sets

6 Clean Grip Deadlift
*rest as needed
12 Dumbbell Floor Press
*rest as needed

WOD

For Time

400m Run

Strength

Every minute x 15 minutes

Squat Clean + Hang Squat Clean

WOD

For Time

50 Double Dumbbell Front Squat (50/35)
EMOM, Stop and Perform 3 Burpees

WOD

3 Rounds Each - Alternating with a Partner (6 rounds total)

25 Russian Kettlebell Swings (53/35) (RX+ 70/53)
200m Run

-Directly into…

Strength

Thruster (from the rack)

3 Reps X’s 5 sets Building to a Tough set

WOD

Fran
21-15-9

Thrusters (95/65)
Pullups