Strength Back Squat 1*8@ 59% 1*6 @ 70% 1* 4 @ 80%4*1 @ 90% to max Conditioning AMRAP in 18 mins Buy in 50 Ghds or 75 sit ups 7 Burpees 11 Push-Ups 22 Kettlebell Swings (54/35 lb)

Partner Wodamrap in 35 mins Buy in 1 mile run Then 40wallballs 40Hang Cleans 95/65 40 pull-ups 40 Deadlifts95/65 40 box jumps 24/20 40 kB Swings 53/36 40 air squats 40 hang snatches 95/65 40 double unders 40 burpees

Strength Clean Pulls 4*4@ 60 to 70% Power Cleans 5*2 @80% to 85% Conditioning 20-16-12-8-4 reps of: Bench Presses (155/105 lb) (185/125adv) Calorie RowToe to bar

skill/strength 4rds row 250 50 double unders 15 V-Ups 30 Hollow rocks 30sit ups Wod On the minute every min for 15 mins min 1- 5 push press 155/105 min 2 – 5 Deadlifts 155/105 min 3 – 8 Strict Handstand push ups adv weight 205/155

strength Bulgarian spilt squats 5 *8 (8 each leg) Conditioning amrap in 18 mins 16/12 Cal Bike 15 wallballs 25/16 10 sumo high pull deadlifts 95/65 (Advanced weight 115/85) 5 muscle ups (scaled 7 chest to bar)

Warm up 6 minutes otmem 5 burpees 25 double unders or 50 singles Strength EMOTM for 12 minutes 1 Power Snatch +1 OHS Conditioning 10 rounds 10 push ups 10 box jumps 24/20 10 DB snatches 50/30

partner strength/skil 4 rounds ( each round you’ll do 2 less reps of everything 10-8-6-4-2 ) one partner works one holds a plank then switch 10 push ups 10 Dumbbell push press 10 dips Conditioning in teams of two ( Girls gone wild) Karen 150 wallballs 25/16 Isabel 30 snatches 135/95 Grace 30 clean and […]

Strength every 90 seconds for 16 minutes 3 Deadlifts ( work up to 85%) Conditioning 4 rds 5 Overhead squats 135/95 10 Burpees box jumps 15 Ghd sit ups

Cardio/midline 2 times run 900 meters (to the green fence) row 400 meters 25 sit ups 40 hollow rocks Then 1-2-3-4-5-6-7-8-9-10 Bench Press 155/105 (adv weight 185/125) Power Cleans

Strength EMOTM For 12 mins 1 Clean + 2 jerks Conditioning Amrap in 16 mins 10 Box jumps 24/20 40 Double unders 2 rope climbs 10 Power Snatches 105/75 (adv rx 135/95)