Easy aerobic pace:
40-60min:
5 min row
5min ski
5 min assaultbike

Strength / Skill:
- Work up to a heavy set of 5 Power Cleans

WOD - 8 Minute AMRAP:
- 8 Power Cleans (#135/95)
- 30 DUs (DU Mod:15 sit ups)

Optional Post For Time:
12, 9, 6 reps
- MUs
- Box Jumps (30",24)

20 Minute AMRAP:
- 6 Dead Lifts (#225/135)
- 8 Ring Dips
- 10 Toes to Bar
- 400 Meter Run

Post:
-3 Attempts @ Max distance Waking on Hands
or Skill- Handstand Holds

Strength / Skill:
- 5x5 Bench Press

WOD - 10 Minute AMRAP:
- 20 DUs (mod: 5 Box Jump Overs)
- 10 Burpees

Post:
- 50 GHD Sit Ups
- Work on MUs, rope climbs, etc.

Argh! Burpees again! 7 rounds + 15 DUs.

Squat Clusters*
Complete 3 sets:
Squat 4-6 reps
Rest 4-5 minutes between each set
Set1:90% 1rm back squat
Set2:95% 1rm back squat
Set3:95% 1rm back squat
+
Shoulder Press 5RM
+
For time:
500m row
50 Burpees
400m run

*Squat clusters: om ni tappar formen första setet ökar ni inte tyngden set 2 & 3.
For you first set use 90% of your 1 RM. Squat 1-3 reps. Rest 30 seconds. Perform 1-3 reps, Rest 45 seconds. Perform 1-3 reps. Rest 60 seconds. Finish with a final rep. Complete between 4-6 reps at this weight.
For set 2 & 3, use 95% of your 1 RM. Complete between 4-6 reps at this weight.
Do not squat all 6 reps in a single set. The goal is to move the weight as fast as possible for each rep. Rather than perform a slow grindy set that lasts 2 minutes, put the bar up and rest and perform another rep moving as fast as possible. The goal is to move the bar as fast as possible. Repeat, move the bar as fast possible

Strength / Skill:
- 5x2 Front Squats + Jerk

WOD - For Time 20 Minute Cap:
4 Burpees at the start of each minute
- 20 Thrusters (#95/#65)
- 20 Sumo Dead Lift High Pulls
- 20 Push Jerks
- 20 Over Head Squats
- 20 Front Squats

Squat Clusters*
Complete 3 sets:
Squat 4-6 reps
Rest 4-5 minutes between each set
+
Push Press 3RM
+
10min amrap:
250m row
10 burpees
10 RKB swing 24/16kg
30 DU/90SU

*Squat clusters: For you first set use 90% of your 1 RM. Squat 1-3 reps. Rest 30 seconds. Perform 1-3 reps, Rest 45 seconds. Perform 1-3 reps. Rest 60 seconds. Finish with a final rep. Complete between 4-6 reps at this weight.
For set 2 & 3, use 95% of your 1 RM. Complete between 4-6 reps at this weight.
Do not squat all 6 reps in a single set. The goal is to move the weight as fast as possible for each rep. Rather than perform a slow grindy set that lasts 2 minutes, put the bar up and rest and perform another rep moving as fast as possible. The goal is to move the bar as fast as possible. Repeat, move the bar as fast possible.

Strength / Skill:
- 10 Turkish get ups w/each hand
- Work up to a Heavy Snatch

WOD - 3 Rounds For Time:
- 100 DUs (modified: 7 Burpees & 100 Singles)
- 21 KB Swings (#53/35)
- 12 HSPU

Post:
Tabata Sit Ups

1st big RX workout for DUs. Should have Rx'd HSPU. Wrecked!

Complete the heaviest set possible*
+
Strict Chin ups 3xMax
+
Partner WOD:
Cash in 80 cal rodd
60 wallballs
50 pullups/ring rows
50 thrusters 40/30 kg
40 toes to bar/hanging nee raises
40 shoulder to overhead 40/30
30 front rack lunges 40/30 kg
30 handreleased pushups
20 RKB Swing 24/16
20 burpee boxjumps

*Complete the heaviest set possible:
This is a combination lift of four movements that make up one rep:
1. Deadlift from floor to knee height, return bar to floor.
2. Deadlift from floor to hip height, return bar to the knee height.
3. High Pull from knee height to full extension, return bar to the floor.
4. Power Clean
Perform 3 reps per set.
*Work up to the heaviest set of 3 reps possible.

Pre-WOD:Mobility-2 minutes each:
- Foam Roll Lats
- Banded extension rotations
- PVC dislocators x 30 (slow)
- Movement prep

WOD - For Time:
-20 Power Cleans (115#)
-20 CTB Pull Ups
(Rest 2 minutes/increase weight)

-15 Power Cleans (135#)
-15 CTB Pull Ups
(Rest 2 minutes/increase weight)

-10 Power Cleans (145#)
-10 CTB Pull Ups

Post:
1X max distance Farmer's Carry (#100/70)

110# each side using the Rogue Farmers Walk Handles. 115#,135#,145# for Power Cleans and no mod for C2B.