WOD

Deadlift: 2 x 4 @ 65-75% extra work on board. WOD: 12 min AMRAP Ball slams x 10 Goblet squats x 20 Rx weights on board...

Bench press: 2 x 5 @ 65% extra work on the board:) WOD: 15 min AMRAP 10 push press 10 supine ring pull-ups...

Back squats: 3 x 5 @ 65%, front squats: 2 x 4 @ 65% SLDL: 2 x 5 (wk 1 weight) WOD: 7 Rounds 1 arm DB power snatch x 7 (alt. as needed) plyo...

Clean ladder: Perform 1 rep on the minute adding 5-10 pounds until you reach a HS for the day WOD: Complete for time 50 box jumps 50 KBS 50 K2E 50 ball slams 50 burpees...

Back squats: Work up to 3RM WOD: "DT"...

CG Bench: 4 x 5 @ 75-80% Low incline DB Press: 3-4 x 6-8 Pull-ups: 4 x 10-12 extra work posted on board Circuit work: 3 x 10-12 DB flys DB upright rows DB curls...

Deadlift: 3 x 4 @ 80-85% Power cleans: 3 x 1 min AMRAP @ 75% , 90 seconds rest between rounds Tabata: Ball slams Jumping lunges DB RDL Extra work posted on whiteboard...

Bench press: 4 x 3 @ 85-90% or 3RM 2 arm DB rows: 4 x 10-12 Extra posted on board WOD: 10-1/1-10 True push-ups pull-ups...

Back squats: 4-5 x 4 @ 82.5-87.5% Extra: Posted on board WOD: 6 Rounds 1 arm lunges x 20 yards( 10 R/10L) 15 KB swings 30 DU's...

CG Bench: 4 x 4 @ 80-85% Low incline DB press: 3-4 x 6-8 Extra posted on board WOD: Helen's Grace 3 Rounds 400m Run 21 KB swings 12 pull-ups 10 G2O between each round Complete for time...