Strength
BS 5,5,AMRAP
65% 75% 85% of 90% 1RM
185/190/210x15

WOD:
For Time
21 WB
21 T2B
200m Run
15 WB
15 T2B
200m Run
9 WB
9 T2B
200m Run

SMT: Load BB with Body Weight, walk 300m

195

Complete as many rounds as possible in 15 minutes of:

10 Kettlebell swings, 2 pood
10 Box jumps, 24 inch box
10 Ring dips

Subbed for 20 inch box and #50 DB Swing

Completed 8 1/3 Rounds

Strength
DL 5,5,AMRAP
65%,75%,85% of 90% 1RM (373)
245,285,315x13

WOD:
3 Min AMRAP
Burpees (67)
Rest 3 Min
3 R4T
5 PC
10 C2B

5K Academy loop formation run

X3 hill sprints

Ab work

Alternating legs for pistol squats, left then right leg counts as one.

Skill Work:
- 3x Max Rep Strict Handstand Pushups: 13-9-6
- 5x5 Strict Ring dips
- Squat work
- Kipping HSPUs practice

WOD:

10min AMRAP
30 DUs
15 Snatches @ 75#

5 min. Time cap.
60 sit-up buy in.
For the remainder of the time, Wall balls @10 feet for me.

WOD 1
4 min amrap
4 kb deadlifts (20#)
4 squats
Rest 2 min

WOD 2
6 min amrap
6 kb sdhp
6 pullups (blue)
Rest 2 min

WOD 3
8 min amrap
8 kb snatch
8 pushups
Total 37+9 rounds

L-Sit
Wt Plank to Side Plank 10 (each arm)
Burpee 8
Plank 1 minute
TA Crunch 20
Toe Touch 20
Wt Twist 30 (each side)
Mt Climber 1 minute

Pre-WOD
Work up to a heavy snatch triple (3 reps, touch & go)
finish with 1 OHS 65, 75, 85 failed ohs

WOD
12min clock
50 wallballs (20/14#)
40 T2B
30 burpees
20 HSPU
max reps G2O (snatch or C&J) in time remaining (115/85#)