Strength

Front Squat 1RM
CFL/Newbs: 5x5 Building in perfect depth and weight

WOD

For time:
15 Power Cleans (135, 95)
21 Supine Ring Rows with Box

"Lorelei"

Teams of 3
Buy In:
800m Med Ball Carry
4 Rope Climbs
79 Burpees

2 Rounds:
51 Deadlifts (135/95)
51 Pull Ups
51 S2O (135,95)
51 Hang Power Cleans (135,95)

Buy Out:

Strength

Bench Press: 3RM. Rest 2:00
CFL/Newbs: 5 x 5, adding weight

WOD

Not for time:
”Buy in”
50 Ft. Handstand Walk (CFL: 100 ft. Bear Crawl)
Then,

HAPPY VALENTINES DAY!

Strength

1)Sumo Deadlift 10x2 @ 80% of Last Monday, every 60s

CFL/Newbs: Conventional Deadlift 10x2 @ 80% of Last Monday, every 60s

Active Recovery

AMRAP 26 with a partner:
30 Hang Power Cleans (135, 95)
60 Calorie Row
120 Double Unders (240 single unders)
*One person works. Split as desired.

Strength

Push Press 6x3 @65-70% of Friday, 2/8

WOD

8RFT
10 Pull Ups
10 Push Ups
10 Abmat Sit Ups
10 Air Squats
*20 min time cap

Strength
Back Squat 5x5
moderate weight

CFL/Newbs: TnG Deadlift 3x3, building to metcon weight. Rest 90s

Metcon
EMOM 10
ODD minutes: 10 Deadlifts (225,155)

Strength

Sumo Deadlift
8x3 @75% every 60-90sec

CFL/Newbs: 8x3 Conventional Deadlift @75% every 60-90sec

WOD

For Time:
21-15-9

Active Recovery

EMOM 30
Minute 1: 40s Plate Push (45,25)
Minute 2: 40s of DB Snatch (35,25)
Minute 3: 100 ft Heavy Farmer's Carry with Dumbbells
Minute 4: 40s of SDHP with KB (53,35)