STRENGTH:
DL
Strict Press
Front Squat

WOD:
5 min Max Rep WB (14/20, 9/10')

WOD:
Partner Triple 3’s:
3000m Row
300 DU
3 Mile Run

STRENGTH:
3-3-3-3-3 Hang Squat Snatch

WOD:
5 RFT:
12 T2B
6 Squat Snatch (95/135)

WOD:
30 min AMRAP:
10 Push Ups
20 Pull Ups
30 Hollow Rocks
40 Cal Row/Ski/AB/600m Run

WOD:
10 min AMRAP:
7 HSPU
1 Rope Climb

Post WOD: 5-5-5 Back Squat

STRENGTH:
12 min to build to a heavy set of 3 Thrusters

WOD:
8 min AMRAP:
10/20/30...DU
5/10/15...Thrusters (45/65)

STRENGTH:
8-6-4-2-4-6-8 Strict Pullups

WOD:
5 min AMRAP:
15 T2B
20 DB Hang Snatch (35/50)

2:00 Rest

5 min AMRAP:
20 DB Hang Snatch (35/50)
15 AbMat Situps

STRENGTH:
18 min E3MOM Complex:
6 Push Press
8 Front Squat
10 DL

WOD:
LIVE by Burpee EMOM by 2

WOD:
2 Rounds:
1:30 of work
:30 to rotate

RMU
Assault Bike Cals
Rope Climbs
Cal Row
Plank Hold

1:00 Rest between rounds.

WOD:
“Nancy”
5 RFT:
400m Run
15 OHS (65/95)

Post WOD:
HSPU Work

WOD:
12 min AMRAP:
10 Power Snatch (75/115)
30 Walking Lunge Steps

Post WOD:
Superset 4x:
10 Double arm DB Bent Over Row
10 Double arm DB Strict Press
1:30 Rest

WOD:
For Time:
12 RMU
24 DB Hang Clean Thrusters (35/50)
300m Run
6 RMU
12 DB Hang Clean Thrusters (35/50)
300m Run
3 RMU
6 DB DB Hang Clean Thrusters (35/50)
300m Run

STRENGTH:
DL 8-7-6-5-4

WOD:
8 min AMRAP:
7 DL (Rx: 105/155, Comp: 155/225)
5 Burpee BJ Over (20/24)

Partner WOD: You Go-I Go
For Time:
100 Cal Row
100 Plate Push Ups
100 T2B
100 Plate PushUps
100 Cal Row

STRENGTH:
Front Squat 5-5-5-5-5

WOD:
For Time:
30 Squat Cleans (95/135)
50 WB (14/20, 9/10’)
70 Air Squats