Strength Back Squat 5×3 @70%/80%/90% WOD 13 min AMRAP 15 Deadlifts 135/95 12 Hang Power Cleans 135/95 9 Front Squats 135/95 6 Push Jerks 135/95 3 Thrusters 135/95

WOD: 5RFT 9 CJ (135/95) 15 T2B 21 Calorie Row Rest 1:00 between rounds Extra Credit: Get Ready For 17.5

WOD 5 Rounds For Time: 10 C2B 10 Ring Dips 10 Power Cleans (115/85) 400m Run Mandatory Extra Credit: Core/Ab Work

Strenght: Back Squat 3×5 @70,75,80% WOD For Time 300 meter row 10 Power Snatches (115/80) 300 meter row 10 Thrusters (115/80) 300 meter row 10 Power Snatches *2 min rest* […]

Strength: Shoulder Press 3 x 3 70% 80% 90% WOD: 2 RFT: 10 Thrusters (155/105#) 25 C2B Pull-ups

Strength: Front Squat 80% 3×3 WOD: 6RFT: 10 Deadlifts (225/155#) 10 Wallballs (30/20#) 10 T2B 10 Box Jump-Overs (24/20″)

Strength: Bench Press 3 x 3 70% 80% 90% WOD: 3 rounds 24 Calorie Row 21 Power Cleans (115/80) 18 Front Rack Lunges (115/80) 15 Over-the-bar Burpees

Strength: Back Squat 3×3 70% 80% 90% WOD: AMRAP 4: 30 DU 15 Power Snatch (75/55#) Rest 4:00 AMRAP 4: 30 DU 12 Power Snatch (95/65#) Rest 4:00 AMRAP 4: […]

Strength: Bench Press 3×5 65% 75% 85% WOD: 27-21-15-9 T2B OHS (135/95) Over the bar burpees

Strength: Shoulder Press 3×5 65% 75% 85% WOD: 75 Calorie Row 100 DU 800 Meter Run 100 DU 75 Calorie Row