2 reps:
70% @ 70 kg
80% @ 80 kg
85% @ 85 kg
90% @ 90 kg

12 minutes:
EMOM 3 reps 70% @ 70 kg

4 Rounds
7 F Squats + 13 B Squats

Push Press

5 x 65k

5 x 70k

5 x 75k

4 rounds
20 x Push Press 45k
5 x weighted pullups 15k
carry 45k 50metres

Pre-WOD:
-1 Snatch
-1 Squat Snatch or Snatch + OH Squat

Wod-For Time:
-100 II Unders
-50 HSPU
-40 T2B
-30 STO (#160/100)
-30 Lunges, alternating with barbell in front rack (#160/100)

TBD Imported.

Pre-WOD:
Work Up to a Heavy Set of 3 Push Press (#145)

WOD: 10 MINUTE AMRAP
- 15 Box Jumps (24"/20")
- 12 STO (#115/75)
- 9 T2B

2 Rounds:

Max Reps in 1 min
Pull Ups
Ring Push Ups
Jumping Squats
Wall Balls 20/14#
KB Swings 24/16kg
Burpees
note: 20 sec “rest” between stations, 3 min rest after round 1

7x2 back squats at 85% of 1RM,

WOD
20min AMRAP
2 weighted pull-ups, green band strict
4 GHD sit-ups
6 weighted step-ups, 45# barbell
8 ring dips, green band
Choose your weight and height for pull-ups and step-ups

Pre-WOD: Work Up to a Heavy Combo-
1 Dead Lift
1 Hang Clean
1 Clean
(#160)

WOD: For Time:
-1000 Meter Row
-50 Burpees
-75 KB Swings (#53/35)

5 rounds:
7 front squats
7 push press
7 thrusters

Used weight: 25 & 15 kg