Strength

Deadlift 10-10-10-10-10

*Work up to a heavy set of 10 touch and go Deadlifts (9 RPE). Do not sacrifice form for weight.

Conditioning

5 rounds for time:

• 5 Clean & Jerks (205#/133#)
• 7 Strict Handstand Push-up
• 9 Chest-2-Bar Pull-ups

Team WOD

In teams of three, complete the following:

• 300 Wall Balls (20#/14#)
• 200 Burpee Box Jumps (24″/20″)

One person working on the reps, while one is rowing 20/15 calories. The third partner is resting.  All partners rotate when the rower is done with his or her task.

Strength

A1. 4 x 6 Front Squat @ 60%-65%-70%-72.5% 1RM

• Rest :60

A2. 4 x 8-10 DB Z-Press (as heavy as possible)

• Rest :60

Conditioning

Complete for time:

• 30 Power Cleans (125#/83#)
• 30 Toes-2-Bar
• 30 Front Squats (125#/83#)
• 30 Toes-2-Bar
• 30 Shoulder-2-Overhead (125#/83#)

Strength

Every 3 minute for 12 minutes (4 sets):

• 6/6 Single Leg Romanian Deadlift w/ Barbell*
• 10 Tall Box Jumps (step down each rep)

*Start at 25-30% of DL Max, focus on maintaining proper back positioning and keeping weight in the heel.

Conditioning 

3 rounds – each for time:

• 25 Kb Swings (70#/53#)
• 75 Double Unders
• 25 Burpees

Rest 2 minutes between each round.  25 minute cap (7 minute cap on each round)

*Scale for Double Under → 40 Double Unders → 150 Singles

Olympic

5 x 3 High Hang Squat Cleans + 1 Jerk

• Build over the course of five sets to as heavy as possible.  Use either a split jerk or a push jerk, but stick with the same jerk each set.

Conditioning

Complete for time:

• 21 Pistols Right Leg
• 21 Pistols Left Leg
• 12 Muscle-ups
• 15 Pistols Right Leg
• 15 Pistols Left Leg
• 9 Muscle-ups
• 9 Pistols Right Leg
• 9 Pistols Left Leg
• 6 Muscle-ups

Scale for Muscle-ups → 2x C2B Pull-ups or Pull-ups

Scale for Pistols → Assisted Pistols → Weighted Step-ups

Olympic

5×3 High Hang Squat Snatch

• build to heaviest possible set of three. Focus on speed getting under the bar.

Comditioning

2 rounds for times:

• 800m Run
• 40 Push ups
• 40 Alternating DB Snatch (50#/35#)

Partner WOD

With a partner, complete for time:

• 100 Pull-ups
• 400m Run
• 100 Box Jumps (24″/20″)
• 400m Run
• 100 Toes-to-bars
• 400m Run
• 100 Burpees

*Only one person working at a time, except for the runs. Both partners run together.

Warm-up

Rowling – 5 Frames.

After each set, complete the following:

• Set 1: 20 Kb Swings
• Set 2: 20 Air Squats
• Set 3: 20 Kb sumo deadlift high pulls
• Set 4: 20 V-ups
• Set 5: 20 Kb Goblet Squats

Conditioning

10 minute AMRAP:

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

• Front Squat (155#/103#)
• Complete 15 Abmat Sit ups after each set of front squats

*If you complete the round of 15 front squats, start back at 3.

Cash out/Skill

3 sets for quality:

• 8-12 Strict Pull ups
• 50′ Handstand walk -or- 1:00 Handstand hold -or- 1:00 plank hold

Strength

A1. 4 x 8 Deadlifts @ 60%-65%-70%-72.5% 1RM

• Rest :45

A2. 4 x 8/8 One armed Dumbbell Z Press

• Rest :60

Conditioning

Advanced

Complete for time:

• 15 Strict Handstand Push-ups
• 15 Power Cleans (185#/123#)
• 12 Strict Handstand Push-ups
• 12 Power Cleans (205#/143#)
• 9 Strict Handstand Push-ups
• 9 Power Cleans (225#/153#)

Intermediate/Beginners

Reps of 15-12-9 for time:

• Handstand Push-ups (scale with Hand Release Push-ups)
• Power Cleans (155#/103#, scale to 65% of 1RM Clean)

Conditioning

Complete for time:

• 15 Squat Snatches (135#/93#)
• 800m Run
• 30 Burpee Box Jumps (24″/20″)
• 800m Run
• 15 Squat Snatches