Brian Chandler

Strength Back Squat 5 x 5 @ 75% 3RM + 5-10# (heavier than last week) Conditioning 10:00 AMRAP: 35 Double Unders 15 Kb Swings (53#/35#) 15 Goblet Squats (53#/35#)

Team WOD In teams of three, complete AMRAP in 30:00 of: 210 Calorie Row 150 DB Snatches (50#/35#) 90 Burpee Box Jumps Overs (24″/20″)

Strength A1. 5 x 8-10 Bench Press @ 7-8 RPE Rest :30 A2. 5 x 6-8 Strict Pull-ups Rest :90 Conditioning “Balls to the Wall” For time: 50 Wall Balls (20#/14#) 100yd Shuttle Sprint (10 x 10yd) 40 Wall Balls 80yd Shuttle Sprint 30 Wall Balls 60yd Shuttle Sprint 20 Wall Balls 40yd Shuttle Sprint

Strength Deadlift 10 reps @ 50% 1RM 8 @ 60% 6 @ 70% 4 @ 80% 2 @ 85% Conditioning A. 7 minute AMRAP: 30 Clean & Jerks (155#/103#) Max Rep Bar Facing Burpees with remaining time Rest 5:00 B. 7 minute AMRAP: 50 Bar Facing Burpees Max Rep Clean & Jerks with remaining time

Partner WOD Working at the same time, each partner must complete the following for time: 1000m Row + 100 Double Unders 800m Row + 80 Double Unders 600m Row + 60 Double Unders 400m Row + 40 Double Unders 200m Row + 20 Double Unders Partners will start at different task – Partner A will

Strength Back Squat 5 x 5 @ 75% of last weeks 3RM Conditioning 5 rounds for time: 12 Thrusters (95#/63#) 12 Toes-2-Bar 12 Box Jumps (24″/20″)

Partner WOD  Complete for time – switching every 1:00 with your partner: 100 Calorie Row 100 Hang Power Cleans (135#/93#) 100 Bar Facing Burpees

Strength/Agility Every :90 for 12:00 (8 sets): 3 Push Press + 10 Lateral Stick Jumps Use a 75%, or 8 RPE for the Push Press.  Use a height on the stick jumps that allows you to rebound your reps. Conditioning 12:00 AMRAP: 25 Double Unders (Scale 50 Singles) 25 Air Squats 10/10 Single Arm DB

Strength Deadlift 10 reps @ 50% 1RM 8 @ 60% 6 @ 70% 4 @ 75% 4 @ 80% Conditioning 3 rounds for time: 25 Wall Balls (30#/20#) 20 Kb Swings (70#/53#) 15 Burpee Box Jump Overs (24″/20″)