Back squats:
A.) 7x3 @ 75%
B.) 5x5 (+10)
Stiff leg deadlift: 2x5
Wod: 5 rounds
Hang clean x 3 @ 80%
Push press x 2
Box jump x 1 @ 85%
Rest 30 seconds between rounds
RM
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Box jumps: 4x1 @ 95% up to a new max
Front squats: 75x3, 85x2, 95%x1+
Wod: 10 rounds
Prowler sprint x 40 yards
Plate pinch farmer carry x 40 yards
Russian twist x 20
RM
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Back squats:
40/50/60%x5
Wod: 5 rounds
Push press x AMAP @ 80% BW
100 yard run
Box jumps x 10
50 yard run
Rest 1 min between rounds
RM
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Overhead squats: 5x2(+10)
Snatch balance: 5x1(+10)
Wod: "Aloha B!+€#£$"
3 rounds for time
Tire flips x 4
KB swings x 29 (53/35#)
Deadlift x 15 (155/115#)
RM
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Clean progression #9:
60x5/70x4/80x3/90x2/95x1/100x1
80x3/90x2/95x1/100x1
85x2/95x1/100x1
Wod: 8 rounds
Power clean x 1
Front squats x 2
Athletic burpee x 3
RM
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Push press:
A.) 75x5, 85x3, 95%x1+
B.) 5x5(+5)
Chin-ups: 3xAMAP
Face pulls: 3x30
Wod: 5 rounds
Pull-ups x AMAP
Push press x 5 @ body weight
RM
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