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I. Overhead squats: 1x3(+5) from last week II. Handstand holds: 3x30seconds III. WOD: "DT" 5 rounds 12 DL 9 HPC 6 PJ RM ...

Power cleans: A.) find 4 rep max B.) 5x3(+2.5) WOD I: 3 rounds Double unders x 30 KB swings x 15 Rest 3 minutes WOD II: 3 rounds Thrusters x 15 Burpees x 15 RM ...

Strict press A.) [email protected]% B.) 3x5(+2.5) Chin-ups: A.) 2xME B.) 3xME WOD: 14 min AMRAP Push press x 5 Push-ups x 10 Toes to bar x 10 RM ...

Deadlift A.) 40/50/60% x 5 B.) 5 rep max (+10) WOD: 4 rounds Power clean x 6 Walking lunges w/KB x 20 yards Box jumps x 3 RM ...

Bench press A.) [email protected]% B.) 3x5(+2.5) Pull-ups: A.) 2xME B.) 3xME DB upright rows: 2x10 use weight from week 1 WOD: 150 push-ups for time *penalty for resting: 1/2 gasser RM ...

Back squats A.) [email protected]% B.) 3x5(+5) Evil wheels: 2x10 WOD: 6 rounds Deadlift x 5 Double unders x 15 Shuttle run x 40 yards Rest 1 minute between rounds RM ...

Overhead squat: up to a heavy triple WOD: "Nancy" 5 rounds 400m run Overhead squats x 15 RM ...

Front squats A.) [email protected]% B.) 3x5(+5) CFF: "Death by Back squats" *load bar with body weight RM ...

Strict press A.) [email protected]% B.) 3x5(+2.5) Chin-ups: 3xME WOD: 4x2min AMRAP Dynamic push-ups x 7 Double unders x 14 Rest 1 min between rounds RM ...

Deadlift A.) 24 reps in 4 sets or less (20# from week 2) B.) 5 rep max(+10) WOD: 5 rounds Full gasser 15 toes to bar 10 OH walking lunges 5R/5L 2 power cleans @75-80% RM ...