All-levels WOD/Beginner WOD:
Back Squat 20 rep max : 125#

All-levels WOD/Beginner WOD:
A. Thruster 3-3-3 :73#
B. “Jackie”
1000 meter row
Thruster 45/33 lbs (50 reps)
Pull-ups (30 reps)
For time : 9:13

Squats and close grip pushups for 10m
Ab ripper x

Strict Press
5-5-3
Then AMRAP of 80% of the 3RM
135,135,155(2)
115# x 10
Taking 145# as 3RM

8min AMRAP
5 Strict T2B (scaled to strict K2E)
10 Deficit Pushups
15 Box Jumps
5rds

Conventional grip deadlift:
5-5-3-3-2-2-1-1

For Time: 10 Deadlifts (225/185) 20 Pull Ups 30 Wall Balls (20/14) 40 Box Jumps (24/20) 50 Double Unders 40 Box Jumps 30 Wall Balls 20 Pull Ups 10 Deadlifts

Modified

15 wall balls, 20 jumpbox
14# wall ball
55# deadlift

Sprint Intervals:

120m sprints (on track - standing start) - 5 x 120m - all done between 16 and 16.5 seconds.

20 KB sumo deadlift high pulls
20 abmat situps
20 squats
- lunge & frog hop (about 25' each)
400 meter run
- lunge & frog hop
20 pushups
20 slam balls

4X for time

a) SP deload wk: 3x5@55#
2x5@80#
b) BS deload wk: 3x5@135#
FS: 5x2: up to 205#x2!
c) 2x25 GHD sit ups + 2x50 AB sit ups
d) 4x25 banded GMs (green)
e) weighted pull ups: up to 58#!

21-15-9
Thrusters (75)
Pull-ups