WOD

AMRAP in 30 min

500 m row/200 ft VC/.75 mi bike (pick one)
100 yd sled pull (4 turf lengths)
400 m run
100 m farmers carry

Strength

Bench Press

5 @ 55%
5 @ 65%
3 @ 75%
3 @ 85%
3 heavy

Superset each set w/ 1 arm db rows x 10 each

WOD

For time – 15 min cap

Strength

Back Squat Waves

Every 2:30min:

Wave #1
Set #1 – 5 reps @73%, Set #2 – 3 reps @78%, Set #3 – 1 reps @83%

Wave #2

Skill

Snatch

Every 2min for 10 min (5 rounds)

2 Lift Offs
1 Power Snatch
1 Mid Hang Power Snatch

Set 1 @ 50%, Set 2 @ 60%, Set 3 @ 70%, Set 4 @ 72%, Set 5 @ 75%

WOD
Teams of 2 - for max reps

Perform max reps at each station in 5 mins w/ 2 min btwn

Tire flips
Sledgehammer strikes
Burpee box jumps
Weighted sit ups (weight held behind the head, partner secures feet)

Skill

Pulling Gymnastics

Every 1:30 mins x 8 Rounds:

1 Pull Up
2 Chest To Bar Pull Ups
3 Toes To Bar
RX+ strict

CF Lite

5 Banded Pull Ups
3 Knee Raises

Active Recovery WOD

Your Choice: 5K row, 7.5K AAB, 1000FT Versa Climber

*Every 2mins - 6 DB floor press & 6 military style sit ups

Strength

Deadlift

5 @ 50%
5 @ 55%
3 @ 60%
3 @ 65%
3 @ 68%

WOD

AMRAP 15

25 yd weighted box push 90/70
10 Toes To Bar

Strength

Back Squat Waves

Set 1 - 4 @ 72%, 3 @ 76%, 2 @ 80%, rest 3min

Set 2 - 4 @ 76%, 3 @ 80%, 2 @ 84%, rest 3min

Set 3 - 4 @ 80%, 3 @ 84%, 2 @ 88%

WOD

Skill

Clean & Jerk

On The 1min 30sec x 5 sets:

1 Pause Power Clean (2secs @ knee, 2secs @ power, 2secs @ catch)
1 Power Clean