A] Warm-up

B] Strength

Every 90 seconds, for 15 minutes:

Deadlift

1-2-3 sets: 4 reps

4-5-6 sets: 3 reps

7-8-9-10 sets: 2 reps

Note: load over the sets


C] Wod

For time:

60 kettlebell swings @ 32/24

60 burpees box jumps @ 24/20

60 wall-balls @ 20/14 

A] Warm-up

B] Strength

Every minute on the minute for 10:

1 power clean + 5 burpees over bar

Note: load over the sets

C] Holleyman

30 rounds for time:

5 wall-balls @ 20/14

3 handstand push-up

1 clean @ 225/155

Note: time cap 30 minutes

A] Warm-up

B] Strength

Front squat

5 sets of 3 reps

Note: load over the sets

C] Wod

21-15-9 for time:

thruster @ 115/75

chest-to-bar pull-ups

double-unders x 3 (63-45-27)

A] Warm-up

B] Strength

Snatch complex

5 sets of:

1 power snatch + 1 squat snatch

Note: all 5 sets should be heavy

C] Team wod

Amrap 18 minutes:

Partner 1: row for max calories

Partner 2: 2 rounds of 12 box jumps @ 24/20 - 10 kettlebell swings @ 24/20 - 8 burpees plate (45 lbs )

A] Warm-up

B] Strength

15-20 min to find...

Bench press 10 reps max

C] Wod

Amrap 15 minutes:

25 wall-balls @ 20/14

12 hang power clean @ 95/65

12 toes-to-bar

A] Warm-up

B] Strength

Every 90 seconds, for 15 minutes:

3 squat clean

Note: load over the sets. touch & go

C] Wod

Hang from the pull-up bar for 5 minutes

Each time you drop from the bar, perform:

500m row

30/20 push-up

Note: accumulate the 5 min. score is the time when you have...

A] Warm-up

B] Strength

20 minutes to find...

1 rep max of back squat

C] Wod

Dead by...

thruster @ 95/65 & burpees facing the bar

Note: first min 1 thruster 1 Bob / second min: 2-2.

until you can complete the round

A] Warm-up

B] Strength

Deadlift

5 sets of 5 reps

Note: load over the sets

C] Wod

For time:

42 wall-balls @ 20/14

42 toes-to-bar

30 wall-balls @ 20/14

30 pull-ups

18 wall-balls @ 20/14

18 chest-to-bar OR 9 muscle-ups

A] Warm-up

B] Strength

10-8-6-4-2 not for time:

strict handstand push-ups

bent over row @ heavy

accumulate 1 min plank between sets (5 sets)

C] Wod

5 rounds for time:

6 shoulder-to-overhead @ 135/95

6 sumo deadlift high pull @ 135/95

18 box jumps @ 24/20

A] Warm-up

B] Strength

In 15-20 minutes find your heaviest snatch complex:

1 squat snatch + 1 low hang squat snatch + 1 mid hang squat snatch + 3 overhead squat

C] ''Jackie''

For time:

1000m row

50 thrusters @ 45/35

30 pull-ups

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