A) 6 mins to work up to a 1RM strict press B) 6 mins to work up to a 1RM push press C) 5 rounds: 10 power cleans 135/95 10 burpees

A) back squats: 10-8-6-4-2 B) Buy in: 100 air squats 5 rounds: 20 box jumps 24/20 20 kB swings 55/35 20 wall balls 20/14 20 sit-ups Cash out: 100 air squats

A) 4 sets: 8 Bench Press Rest 30 Secs 8 Strict Pull-ups Rest 30 seconds B) 12 min AMRAP: 6 T2B 9 Pushups 12 Cal Row

A) snatch 4-4-4-4-4 B) 20 min amrap: 5 C2B pull-ups 10 bar over burpees 15 wall balls 20/14 20 clean and jerks 115/75 400 m run or 500 m row

Barbell: A) 12 mins: work to a max set of the following complex: 1 Squat clean + 2 front squats + 1 split Jerk -record max weight- B) 6 front squats every 2 mins @ 20X0 tempo x 4 sets. Start at medium weight and add weight every other set working to a tough set of 6 C) for time: 30 hang squat cleans @ 50% of max weight from A Endurance: Option A: Murph Option B: 1/2 Murph Option C: Broken Murph: 4 rounds 800 m run 25 pull-ups 50 push-ups 75 air squats

A) 3 sets: 8-10/arm DB Row Rest 30 seconds Max reps strict Pull-Ups Rest 30 seconds B) “Jenny” 20 min amrap: 20 OH squats 45/35 20 back squats 45/35 400 m Run

A) back squats: 3-3-3-3-3 @ 33X1 tempo B) 4 rounds: 400 m run OR 500 m row 30 wall balls 20/14 20 deadlifts 225/155 10 step down box jumps 24/20

WOD 20 push-ups + 1 sit-up 19 push-ups + 2 Sit-ups 18 push-ups + 3 sit-ups ect 20–>1 push-ups & 1–>20 sit-ups To increase difficulty men wear 20lb weighted vest and women wear 14lb weighted vest

A) A) 6-6-6-6 push press B) 5 Sets: 250m Row 5 Squat Cleans 155/105 7 Box Jumps 24/20 9 Deadlifts 155/105 Rest 90 sec

A) with a 12 min running clock: “DS Total” 0-4 1RM clean 4-8 1RM push press 8-12 1RM front squat B) 3 sets for max reps/calories of: 60 seconds of AB for cals Rest 15 seconds 60 seconds of Push-Ups Rest 15 seconds 60 seconds of Rowing for cals Rest 90 seconds