5 3-minute rounds of

• 20 push presses
• Max-rep weighted pull-ups

Rest 2 minutes between rounds. Each round, decrease weight on the pull-up.

Men: 135-lb. press; 50-40-30-20-10-lb. weighted pull-ups
Women: 95-lb. press; 25-20-15-10-5-lb. weighted pull-ups

1-1-1-1-1-1 of:
BB Clean & Jerk
85-95% Heavy 1-1-1-1-1-1 rep
Use load Heavy of last week

2 Rds for Time
800 m run
10 burpees
20 KB swings
10 kB or DB goblet squats
20 overhead plate walking lunges
800 m run
10 overhead plate walking lunges
20 KB goblet squats
10 KB swings
20 burpees

Strength: 20 mins 1rm Deadlift

Wod: 3rds of 2 mins on 1 min rest
20 pull ups
ME power clean@90/60

Strength: re-test continues , lots of volume in warm up and then build weight to 1rm

Wod: go hard and fast!!! Pull ups should be unbroken and then go for it on cleans (heavy singles)

Start up
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
5 walkouts
15 single unders

Metcon/*Rx(25)
5rds
5 bench/strict press
5 dips/*ring
100m run
5 upright row
5 hammer curls
25 singles /doubles
5 cross face ext
5 mbsu/ghdsu
100m farmers carry

5x2 box squat(15)

Finisher
2 min bf stretch
15 side plank punch thru per
1 min plank

Intervals (ABABAB)

6 x 3 min AMRAP - 3 min REST

Alpha: AMRAP 3 min
7+7 DB Clean and Press
7m SA OH Walking Lunges

• 3 min rest

Beta: AMRAP 3 min
5 Pull-ups -> scale to JCTB or Kipping Ring Row
10 alternating Pistols -> scale to Goblet Squats
5 HPSU -> scale to Pushups

• 3 min rest

5 Minutes of Light Foam Rolling After Class

A) Accessory Work
AMRAP 10:
DB Split Squats x 8 ea.
1-Arm KB Rows x 8 ea.
Single Arm Farmer Carry x 25m/arm

B) Recovery
5 minutes of light foam rolling
5 Minutes of Parasympathetic Breathing

2 Options:
6 Minutes of Sledpull Rows + 30 Banded Pushdowns
or
Superset of:
1a) Barbell Curls: 3 x 15. rest 10s.
1b) DB Rollback Tricep Extensions: 3 x 12-15. Rest 10s.

Strength: 10 mins to complete
5x3 snatch high pullls@110% of 1rm
Then 5 min Emom of 1 squat snatch at a weight you can perform the movement with good form (even a pvc pipe)

Wod- 7 min ascending ladder
2-4-6-8 etc
Power snatch@40/30
BOB

Strength: focus on keeping tension and avoid letting the hips rise fast.

Wod: go hard and fast , treat like a sprint Wod.