Clean ladder: Perform 1 rep on the minute adding 5-10 pounds until you reach a HS for the day
WOD: Complete for time
50 box jumps
50 KBS
50 K2E
50 ball slams
50 burpees...
CG Bench: 4 x 5 @ 75-80%
Low incline DB Press: 3-4 x 6-8
Pull-ups: 4 x 10-12
extra work posted on board
Circuit work: 3 x 10-12
DB flys
DB upright rows
DB curls...
Deadlift: 3 x 4 @ 80-85%
Power cleans: 3 x 1 min AMRAP @ 75% , 90 seconds rest between rounds
Tabata:
Ball slams
Jumping lunges
DB RDL
Extra work posted on whiteboard...
CG Bench: 4 x 4 @ 80-85%
Low incline DB press: 3-4 x 6-8
Extra posted on board
WOD: Helen's Grace
3 Rounds
400m Run
21 KB swings
12 pull-ups
10 G2O between each round
Complete for time...