Pre-WOD
5 broad jumps + 5 inch warms x 3
5 BB front squats + BB GM x 3
WOD
A. EMOM 10min
2 cleans
B. 3 RFT
10 dead lift@115% BW
20 box jump 24/20

Deadlift 3x5 @ 85% @ 1RM

275 (Prob could have gone heavier)

Then with a 15 minute clock:

20 C2B Pull ups

AMRAP

ladder starting with one rep increasing rep each round

Box Jumps
Ring Dips

13 BJ's & 6 RD's
Rest 2 Minutes then

1 Minute Max Burpees with jump to bar

22

Score is the last round you got to on the ladder with the number of burpees as a decimal.

Prewod jump rope, 3 round of 10 air squats HR push-ups and sit-ups

WOD
5 rep max dumbbell bench press
35/40/45/50/55/60/65

3 rep max hang squat clean
95/115/135/145/145

3 rounds of 10 hang power cleans touch and goes @ 115

100 double unders

3 rounds of 10 GHD sit-ups

8 min AMRAP:

• 4 box jumps 24"
• 4 pushpress #115

Deadlift (DL) 3x5 @ 85% @ 1RM #325

Then with a 15 minute clock:
20 C2B Pull ups
AMRAP
ladder starting with one rep increasing rep each round
Box Jumps
Ring Dips

Rest 2 Minutes then

1 Minute Max Burpees with jump to bar

Score is the last round you got to on the ladder with the number of burpees as a decimal.

10.00.19

12min AMRAP
7 2fers 20#
7 Burpees
7 Box jumps

Rest 2min

150 KB Swings 1.5

7rds + 9:32

Then with a 15 minute clock:

20 C2B Pull ups

AMRAP ladder starting with one rep increasing rep each round

Box Jumps
Ring Dips

Rest 2 Minutes then

1 Minute Max Burpees with jump to bar

Score is the rounds.reps.burpees
13.0.20

4 RFT
15 Walking lunge w/barbell overhead (55)
25 Situp

Strength:

Push Press - 4x135, 4x155, 4x175, 4x195, 4x205

Metcon:

3 Rnds: 30 WBs (20lbs), 30 Burpees, 30 Box Jumps (24")

Time: 18:48

Warm Up:
3x
2 Stone to Shoulder w/ 96 lb. stone
3 Kang Squats w/ 45 lb. bar
10 Push Ups

Mobility:
Hip flexor on wall
Pain ball on IT band
Calves on wall

MetCon:
5x
5 Bodyweight Cleans (power or squat)
50 Double Unders