Strength/Skill

 Squat Snatch
On the Minute x 9 (3 Rounds)
Minute 1 – 3 Repetitions @ 70%
Minute 2 – 2 Repetitions @ 75%
Minute 3 – 1 Repetition @ 80%

WOD

AMRAP 3
21/15 Calorie Row
21 Lateral Erg Burpees
Max Overhead Squats (75/55)

rest 3 minutes

18/13 Calorie Row
18 Lateral Erg Burpees
Max Overhead Squats (95/65)

rest 3 minutes

15/11 Calorie Row
15 Lateral Erg Burpees
Max Overhead Squats (115/80)

rest 3 minutes

12/9 Calorie Row
12 Lateral Erg Burpees
Max Overhead Squats (135/95)

Week 9

Back/Front

1×5/1×5 60/65%

1×3/1×4 70/75%

1×2/1×4 80/%

1×2/1×4 90/85%

1×1 95%

WOD

AMRAP 15:
15 Hang Power Cleans (135/95)
30 Calorie Bike
15 Chest to Bar Pull-Ups
60 Double Unders

Skill/Strength

AMRAP 7: Wallballs (20/14)
On the Minute: 5 Deadlifts (225/155)

WOD

3 Rounds:
-AMRAP 3: Calorie Bike
-AMRAP 2: Power Snatch (95/65)
-AMRAP 1: Pull-ups
Rest 2:00

Day 2

Back Squat

-2×5 65%

-3×5 70%

Front Squat

-4×5 65%

WOD

AMRAP 10:
-50 Lateral Barbell Burpees
-100 Double Unders
-30 Squat Clean Thrusters(Clusters) (115/80)

Skill/Strength

Alternating On the Minute x 8
Odd Minutes – 50 Double Unders
Even Minutes – :30 Seconds Max Strict Handstand Push-ups

WOD

AMRAP 18:
-18 Calorie Bike
-15 Wallballs (20/14)
-12 Dumbbell Snatches (45/25)
-9 Toes to Bar

Week 8

Back/Front

1×5/1×5 65/60%

1×5/1×5 70/65%

1×5/1×5 75/65%

1×5/1×5 80/65%

WOD

For Time:
-50/35 Calorie Row
-40 Kettlebell Swings (70/53)
-30 Push Jerks (135/95)
-40 Kettlebell Swings (70/53)
-50/35 Calorie Row

Skill/Strength

Shoulder Press

5×10 70%

WOD

-2k Row
-200 Double Unders
-10 Rounds of Chest to Bar “Cindy

Skill/Strength

Back/Front Squats

1×4/1×5 70/60%

1×4/1×5 75/65%

1×4/1×5 80/70%

1×4/1×5 85/70%

WOD

Teams of 3 if POSSIBLE
25min AMRAP:
-150/120 Calorie Bike
-75 Thrusters (95/65)
-10 Rope Climbs
-150/120 Calorie Bike
-75 Power Snatches (115/80)
-10 Rope Climbs
-150/120 Calorie Bike
-75 Clean and Jerks (135/95)
-10 Rope Climbs