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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 ...

Bench press: A.) 24 reps in 4 sets or less(+5-10) B.) 3x5(+2.5) Pull-ups: 3xME DB upright rows: 3x8-10(+5) WOD: 75 double unders, then 21-15-9 True push-ups KB swings Rest 3 minutes 75 double unders, then 15-12-9 DB push press Russian twist RM Sent from my iPhone...

Back squats: A.) 24 reps in 4 sets or less(+10) B.) 3x5(+5) Evil wheels: 3x15-20 WOD: 4 rounds KB snatch x 6 R OH farmer walk x 20 yards Burpees x 12 KB snatch x 6 L OH farmer...

Partner WOD: 400m run 50 back squats 135/85 40 KB swings 53/35 30 shoulder to overhead 50 front squats 95/65 40 KB swings 30 shoulder to overhead 50 overhead squats 75/45 40 KB swings 30 shoulder to overhead 400m run Special thanks...

Power cleans: A.) 4x4(+5) B.) 5x3(+2.5) WOD: "Grindy" from Ben Oliver CFB 10 rounds 3 clean and jerks 135/85 1 round of Cindy 5 pull-ups 10 push-ups 15 air squats RM Sent from my iPhone ...

Strict press: A.) 65x5, 70x4, 75x3, 80x2, 85% x 1(+) B.) 3x5(+2.5) Chin-ups: 3xME WOD: 12 min AMRAP 300 yard shuttle Then with remaining time DB push press x 7 R DB push press x 7 L Plyo push-ups...

Front squats: A.) 65x5, 70x4, 75x3, 80x2, 85% x 1(+) B.) 3x5(+5) Deadlift: A.) [email protected]% B.) 5 rep max(+10) WOD: 5 rounds Power snatch x 10 Bent rows x 10 Burpees x 10 RM Sent from my iPhone ...

Bench press: A.) 24 reps in 4 sets or less (+10) B.) 3x5(+5) DB upright rows: 3x10 WOD: 21-15-9 DB push press Sit-ups Push-ups KB swings RM Sent from my iPhone ...