A] Warm-up

B] Run

700m / 2 min rest

3 x 400m / 1 min rest

3 x 200m / 30 sec rest

Note: all of these effort should be 80 %

C] Wod

Amrap 17 minutes:

1 deadlift @ 275/185

10 kettlebell swings @ 24/20

1 deadlift @ 275/185

10 burpees box jumps over @ 24/20

1 deadlift @ 275/185

30 double...

A] Warm-up

B] Strength

Push-press

5 sets of 3 reps

Note: load over the sets

C] Wod

4 rounds for time:

7 strict handstand push-up

14 shoulder-to-overhead @ 115/75

21 back squat @ 115/75

1 min rest

A] Warm-up

B] Strength

15-20 minutes:

1 rep max of power clean

C] Wod

Amrap 20 minutes:

1000m run

30 power clean @ 115/75

30 chest-to-bar pull-up

400m run

15 power clean @ 115/75

15 chest-to-bar pull-up

A] Warm-up

B] Strength

Every 90 seconds, for 15 minutes:

3 deadlift + 2 hang squat clean + 1 shoulder-to-overhead

Note: touch & go. load over the sets

C] Wod

3 rounds for time:

63 double-unders

27 wall-ball @ 20/14

21 toes-to-bar

15 ring dips

A] Warm-up

B] Core work

5 rounds not for time:

10 hollow rocks
10 v-ups
10 tuck ups
10 seconds hollow rock hold
1 min break

C] Wod

For max calories:

Amrap 4 minutes:

15 thrusters @ 95/65

15 burpees over bar

max calories row in the remaining time

rest 2

Amrap 4 minutes:

12 thruster...

A] Warm-up

B] Strength

Overhead squat

5 sets of 3 reps

Note: load over the sets

C] Wod

For time:

800m run

75 snatch @ 75/55

800m run

A] Warm-up

B] Strength / Skills

Snatch balance

work on technique for 15-20 minutes 

or

5 sets of 5 reps

Note: load over the sets. go for quality over heavy weights

C] Benchmark Diane

21-15-9 for time:

deadlift @ 225/155

handstand push-up

D] Extra work 

Coach's choice

A] Warm-up

B] Strength

10-8-6-4-2-1-1-1

bench press

Note: load over the sets. start moderate/heavy.

C] Wod

5 rounds for time:

6 shoulder-to-overhead @ 135/95

20 toes-to-bar

400m run

90 seconds rest after each rounds.

Note: your score is your slowest time + total time

A] Warm-up

B] Strength

Every 90 seconds, for 15 minutes:

2 power snatch

Note: 2 seconds pause below the knees for each reps. 

C] Wod

Amrap 17 minutes:

2-4-6-8-10...

power snatch @ 95/65

burpees 

kettlebell swings @ 24/20

overhead sit-up @ 25/15

A] Warm-up

B] Wod

For time:

100 double-unders

1000m run

1000m row

1000m run

100 double-unders

C] Strength

For the rest of the class

5 rm of power clean

Note: touch & go

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