WOD

Strength: Front Squat
3-3-3-3-3 (increase weight each set)
WOD: 15 Minute AMRAP
– 5 Handstand Push Ups
– 10 Front Squats (135/95)
– 15 V-Ups

Work Capacity: with a partner
– 2000m row
One partner rowing at a time. While partner 1 is rowing, partner 2 is doing burpees. Switch as needed. (No partner can do more than 400m at a time)
WOD: 10 Minute AMRAP
– 6 Dead lifts (225/155)
– 12 Box Jump Overs (24/20)

Strength: Clean and Jerk
**You will have 20 minutes to work up to a 1RM clean and Jerk.
WOD: For Time
10-9-8-7-6-5-4-3-2-1
– Clean and Jerks (135/95)
– Chest to bar pull ups

Strength: Floor Press
4-4-4-4-4

WOD: Tabata
– KBS (55/35)
– Goblet Squats (55/35)
– Hand Release Push ups
– Ab Mat Sit Ups

Strength Squat Snatch
20 min to work up to heavy double

WOD

15 min AMRAP
5 Squat Snatches 135/95
10 Dips
15 Box jumps 24/20

Strength: Hang Power Clean 3-3-3-3-3

WOD: 5 rounds for time
– 10 Hang Power cleans (135/95)
– 20 V-Ups
– 30 Double Unders

Strength: Push Jerk
2-2-2-2-2

WOD: “Jack” 20 Minute AMRAP
– 10 Push Press (115/75)
– 10 KBS (55/35)
– 10 Box Jumps (24/20)

Work Capacity: Max Effort
– :20 Front Squat (95/65)
– :20 Burpees
– :20 Calorie Row
Rest 3:00 x3
WOD: 12 Minute AMRAP
– 4 Handstand Push Ups
– 8 Ring/Matador Dip
– 12 MedBall Clean (20/14)