A.
Strict press
%: 3 sets 1/fail (+5)
non %: 3 x 8-10 (+5)
Rest 2-3 min between sets
B.
Low incline BB press:
%: 2 sets 1/fail (+5-10)
non%: 2 x 8-1-(+5)
Rest 2-3 min between sets
C.
1k Row...
W
Tempo Air Squat, DB Squat, FR&OH Carry, Renegade Rows
A.
10 min to find max
Hang Power Clean + Front Squat + Jerk
B.
Front squats:
%: 2 sets 1/fail (+5)
non %: 2-3 x 8-10 (+5)
C.
Death...
A.
Deadlift:
%: 3 sets 1/fail (+10)
non %: 5RM (+10)
B.
EMOM 20 (4 rounds OTM)
Min 1: 10 T2B (Hanging Leg Raise mod)
Min 2: 15/12 Cal Row
Min 3: 45 sec Plank Hold
Min 4: 15...
W
15-20min
400m Run
10m - Inchworms, Side Lunge,
Burpee Broad Jump
Muscle Snatch - Hip, Knee, Floor 45/33 x 3
A.
3 Position Power Snatch (Top, Down)
1 set every 2 min x 6 sets
B.
Push...
A.
Back sqauts:
%: 3 sets 1/fail (+5-10)
Non %: 3 x 10 (+5)
B.
AMRAP 20
400m Run
25 Wallball Shots
Rest 2 min
Optional: After WOD
C.
Back work: 3-4 sets 10-12 reps 2 arm DB rows
*add 5 pounds...
A.
1 set every 2 min x 7 sets
2 Power Clean +
2 Split Jerks
B.
Front Squats
% Group: 2 sets 2/fail (+5)
Non %: 2-3 x 8-10(+5)
Rest 2-3 min between sets
C.
AMRAP 10
5 Power Cleans...
A.
1 set every 90 sec x 7 sets
Snatch Deadlift +
Hang Power Snatch +
Power Snatch
*Climb if possible*
B.
Push press
3 sets 2/fail (+5-10)
Non %: 3 quality sets of 10 reps
Rest 2-3 min between...