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Back squats: A.) 5x4 @ 85.7% B.) 3x5(+5) BII.) 3x5 WOD: prowler sprints: 6x30 yards + med ball toss RM Sent from my iPhone ...

Bench press: A.) 40/50/60% x 5 B.) 3x3-5(+5) Pull-ups: 2xAMAP Conditioning: for time 100 push-ups 100 pull-ups RM Sent from my iPhone ...

Deadlift: A.) [email protected]%(1min rest between sets), [email protected]% from 3 inch blocks B.) 5 rep max(+10) BII.) 3x5 WOD: 10 rounds DB snatch x 3 right DB snatch x 3 left Box jumps x 3 ~75% 50 yard Shuttle...

Strict press: A.) 40/50/60% x 5 B.) 3x3-5(+5) Chin-ups: 2xAMAP WOD: OTM x 15 minutes (CF Football) Power cleans x 2 Double unders x 10 RM Sent from my iPhone ...

Back squats: A.) 5x2 @ 80.7% B.) 3x5(+5) WOD: CF Football 4 rounds of the following DB thrusters x 10 DB walking lunges x 20 (10R/10L) DB push-up/ row x 20 (10R/10L) RM Sent from my iPhone ...

DT Sent from my iPhone ...

I. Power cleans: 15 min to find heavy single II. Back squats A.) [email protected]% B.) 3x5(+5) WOD: 4 rounds DB snatch + DB push press x 7 R/L Burpee box jumps x 7 RM Sent from my iPhone...

Strict press: A.) 75%xAMAP B.) 3x3-5(+5) Chin-ups: 2xAMAP WOD: 5 rounds 1/2 gasser BB bent rows x 20 RM Sent from my iPhone ...

Deadlift: A.) [email protected]%, [email protected]% block pulls B.) 5 rep max(+10) Box jumps: work up to max height RM Sent from my iPhone ...

Bench press: A.) 75% x AMAP B.) 3x3-5(+10) Pull-ups: 2xAMAP WOD: 12 min AMRAP Ball slams x 10 Chin-ups x 5 RM Sent from my iPhone ...