WODS

For time: 2001 meter Run 11 Box Jumps (30/24 in) 11 Thrusters (125/85 lb) 11 Chest-to-Bar Pull-Ups 11 Power Cleans…

Front Squat: 15 mins to build to a heavy double. 7 Rounds For Time: 3 Push Jerk at 70% of…

Strength: 15-min Bench Press: Build to a heavy double. Metcon: 30-Min AMRAP 30 Cal Row 20 Push-Ups 15 Kettlebell Swings…

Deadlift: 15 minutes to find your heaviest double. Diane DB For Time: 21-15-9 Deadlifts (at 70% of your 2RM) DB…

Strength: Back Squat 3×20 (Add 5-10 lbs from last high rep squat day, weight should be around 50-60% of 1RM…

Bench Press 3 x 20 Supersets: During 3 minute period between bench press sets, perform the following two accessory movements…

Front Squat: 5×3 at 88%-92% 5 Rounds: For Time 10 Squat Cleans (50% of 1RM) 10 Wall Ball Shots (20/14)

Rest Day.

Friday: Tempo Front Squat & Metcon Strength: Tempo Front Squat 5×5 (3-1-3 Tempo: 3 seconds down, 1 second hold at…

Thursday: Bench Press & Metcon Strength: Bench Press 5×5:   – Set 1: 62% of 1RM x 5 reps   – Set…

Wednesday: Deadlift & Metcon Strength: Deadlift 5×5:   – Set 1: 62% of 1RM x 5 reps   – Set 2: 72%…

Tuesday: Back Squat & Metcon Strength: Back Squat 5×5:   – Set 1: 62% of 1RM x 5 reps   – Set…