Strength/Accessory

3 sets:

• 10/10 Single Leg Romanian Deadlift
• :30/:30 Side Plank
• 15 Weighted Sit-ups

Conditioning

In 4 minutes, complete the following:

• 25 Wall Balls (20#/14#)
• 10 Deadlifts (225#/153#)
• Max Calorie Row

Rest 2 minutes between sets. Complete 4 rounds.

Strength

4 sets:

A1. Power Clean x 2.2.2 with 5-10 seconds rest between doubles

• Rest :30

A2. Max set of Strict Handstand Push-ups or 10-12 reps Seated Dumbbell Press

• Rest :90

Conditioning

12 minutes to complete the following:

• 800m Run

With the remaining time, complete AMRAP of:

• 10 Alternating Kb Snatches (53#/35#)
• 10 Burpees

Strength

Back Squat

A. 15 minutes to work up to todays 1RM

B. 2 x 10 @ 75% of 1RM

Conditioning

Reps of 21-15-9 for time:

• Front Squats (135#/93#)
• Pull-ups
• Box Jump Overs (24″/20″)

Strength

A1. Push Press 4 x 4 @ 80%

A2. Toes-2-Bar 4 x 10-15

Conditioning

Complete for time:

• 27 Pull-ups
• 9 Clean & Jerks
• 21 Pull-ups
• 7 Clean & Jerks
• 15 Pull-ups
• 5 Clean & Jerks
• 9 Pull-ups
• 3 Clean & Jerks

Prescribed Clean & Jerk weight is 205#/133#. Scale to 70% of max.

Strength

Back Squat

8 x 3 – Every 2 minutes:

• Set 1 – 50% 1Rm
• Set 2 – 65%
• Set 3 – 75%
• Set 4 – 80%
• Set 5 – 85%
• Set 6-8 – 90+%

Conditioning

4 x 3 minute AMRAP

• 10 Kb Swings (70#/53#)
• 10 Goblet Squats (70#/53#)
• 10 Push-ups

*Rest 1 minute between each round. Begin each round where you left off in the previous round.

Partner WOD

“Bear Down”

With a partner, complete 5 rounds for time:

• 400m Run (together)
• 20 Bear Complexes* (95#/63#)

*1 Bear Complex:

• 1 Power clean
• 1 Front Squat
• 1 Push Press
• 1 Back Squat
• 1 Rack Press

Strength

A1. 4 x 5 Speed Back Squats 21×1 tempo @ 55+% Back Squat Max

A2. 4 x 8-10 Strict Dips (weighted if possible)

Conditioning

Reps of 15-12-9-6-3:

• Overhead Squat (135#/93#)
• Burpee Box Jumps (24″/20″)

Cash-Out

Tabata Hollow/Arch Hold

Strength

A. 4 x 5 Deadlifts @ 50%-60%-70%-80% of last weeks 5RM

B. Every :30 for 4 minutes (8 sets) complete 3 Deadlifts @ 85% of last weeks 5 rep max.

Conditioning

For time:

• 50 Calorie Row
• 40 Toes-2-Bar
• 30 Burpees
• 20 Alternating Kb Snatches (60#/44#)
• 10 Bar Muscle-ups (C2B pull-up sub)

*15 minute cap

Strength

A1. Push Press 5×5 @ 75% 1RM

• Rest :30

A2. Weighted Chin-ups 5×5 – as heavy as possible. Scale with chin-up negatives.

• Rest :90

Conditioning

10 minute AMRAP:

• 30 Double Unders
• 10 Handstand Push-ups
• 10 Box Jumps (30″/24″)

Strength

Back Squat – Every 2 minutes:

• 5 reps @ 60%
• 5 reps @ 70%
• 5 reps @ 75%
• 3 reps @ 80%
• 3 reps @ 85%
• 3 reps @ 90%

Conditioning

Complete for time:

• 800m Run
• 50 Wall Balls (30#/20#)
• 30 Hang Cleans (185#/123#, scale to 65% of clean max)