Oly

Work to a heavy double Clean & Jerk 15 ish min

WOD

For Time
5 RFT
9 bench press 155/95 RX+ 185/125*
12 box jump 24/20”

Strength

Deadlift

Max reps in 9 minutes @75%

WOD

12 min AMRAP
5 snatch 135/95
10 T2B

Strength

Back Squat

Max reps in 9 minutes @75%

WOD

4 Rounds for Time

Row 25 cal or bike 18 cal
15 Hand Stand Push Ups

EC:

WOD

In Teams of 2

10 Rope Climb
100 Double Unders
50 Deadlift (95/65)
400m Run
50 Hang Power Clean (95/65)
100 Double Unders
50 Front Squat (95/65)
400m Run

Skill/Strength

Turkish Get Up

15 min to build to a heavyish rep/side


WOD

EMOM for 20 mins

Strength

Push Press

Max reps in 7 minutes@75%

WOD

For Time

15 front squats 135/95 RX+155/105
30 push ups
12 front squats
25 push ups

Strength

Deadlift

Max reps in 7 minutes@75%

WOD

4 Rounds For Time

15 pull ups
15 box jumps 24'/20'
15 American Kettlebell Swings 53/35

Strength

Back Squat

Max reps in 7 minutes@75%

WOD

12 min AMRAP

5 hang power snatches 95/65
40 double unders

WOD

Every 75 seconds for 30 rounds, alternating rounds:

Even rounds: 10 wall-balls (20/14)
Then 25 Double-unders (50 singles)

Odd rounds: 15/12 calorie row