Strength

 Wendler Deadlift

WOD

AMRAP 15 minutes

-5 Hand release push ups

-10 Kettlebell cleans 53/35

-15 Goblet squats 53/35

EMOM 3 Deadlift 185/115

Extra Credit

50 Back Extensions on GHD

Strength

Wendler Press

WOD

4 Rounds for time

30 minute time cap

-100 Meter overhead plate carry

-20 Slamballs

-1 Tower run with 20lbs Medball

Strength

Wendler Back Squat

WOD

-25 Double Unders

-25 Thrusters

-25 Double Unders

-25 Toes 2 Bar

-25 Double Unders

-25 Squat Cleans

-25 Double Unders

-25 Burpees

-25 Double Unders

-25 Overhead Squats

“Filthy 50”

For time:
-50 Box jump 24/20
-50 Jumping pull-ups
-50 Kettlebell swings 53/35
-50 Walking lunges
-50 Knees to elbows
-50 Push press 45/33
-50 Romainan Deadlifts
-50 Wallballs 20/16
-50 Burpees
-50 Double unders

Strength

Bench Press

WOD

3 Rounds for Time

1 min MAX Push-ups 25/10 plate

1 min Rest

1 min MAX Sit-ups 25/10 plate

1 min Rest

1 min MAX Ring Rows 25/10 plate

1 min Rest

1 min MAX Air squats 25/10

Score is total # of reps for all rounds.

Strenght

Wendler Deadlift

WOD

Buy In

40 Weighted Step-ups 20/18 Box 115/75lbs

4 Rounds

-12 Deadlift 115/75

-9 Hang Cleans 115/75

-6 Front Rack Lunges 115/75

Cash Out

400m Yoke Carry

Strength

Shoulder Press

WOD

7 minute EMOM

-5 Push Press 155/105

12 minute AMRAP

-200m Run

-10 Shoulder 2 Overhead 135/95

-10 Pull-ups

Extra Credit

MAX unbroken wallballs 30/20

Introduction to GHD

Progressions and Full Range GHD Movements

Strength

Wendler Shoulder Press

WOD

1.5 mile run

then

AMRAP

-10 Burpees

-10 Slamballs

*18 minute time cap*