Deadlift:
A.) 40/50/60% x 5
B.) 5x5(+10)
WOD: 5 rounds
Every 30 seconds complete the following:
Hang clean x 5
Box jumps x 5
Ball slams x 7
5/10 yard shuttle sprint
RM
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Strict press:
A.) 40/50/60% x 5
B:) 4x5-7(+5)
Pull-ups: 2/3 x AMAP
BB upright rows: 2/3x10(-15)(+5)
WOD: 8 min AMRAP
Push press x 5 @ BW
Chest to bar pull-ups x 7
RM
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400m run
Rest 3 minutes
Then 15-10-5 of the following:
Deadlift @ 315
Chest to bar pull-ups
True push-ups
Rest 3 minutes
400m run
RM
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Bench press:
A.) 50x5, 60x3, 70x1, 75%xAMAP
B.) 3x10(+2.5)
1 arm DB row: 3x10(+10)
BB upright rows: 3x10(+5)
WOD: 10 min AMRAP
1 up push-ups x 5 each side
Pull-ups x 7
Shuttle run x 40 yards
RM
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Deadlift:
A.) 90x2, 92.5x1, 95%x1, 80%xAMAP
B.) 5x5(+10)
WOD: 4 rounds
Power clean x 5
KB swing x 9
Front squat x 5
Box jump x 7
RM
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Strict press:
A.) 75% x AMRAP
B.) 3x10(+2.5)
Pull-ups: 3xAMAP
BB upright rows: 3x10(+5)
WOD: Every 30 (CF Football inspired)
Every 30 seconds perform the following for 10 minutes for a total...
Back squats:
A.) 2x2 @ 100%, 2x6 @ 80%
B.) 5x5(+10)
Plank holds: 3x1 minute
WOD: 8 rounds OTM
Box jumps x 3 @ 75%
Sprint x 30 yards
RM
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