STRENGTH Emom 8 Deadlift 5 Reps ( 80 – 60 ) Ring Dips 10 Reps For Time : 20 Power Snatch ( 50- 35 ) METCON 5 Round For Time: 10 Power Clean ( 50 – 35 ) 10 Toes to Bar 30 Double Uders    

STRENGTH Back Squat: 6 x 5 ( % 70 ) 5 min. AMRAP 4 Bent over row ( 50 – 30 ) 4 Hang Power Clean 4 Shoulder to Overhead METCON 10 min. AMRAP 12 Wall ball  ( 9 – 7) 10 Pull Ups 8 Burpee    

Open Box Everybody’s Free

STRENGTH 1o min. EMOM odd: 2 Push Press + 2 Push Jerk Even: 4 Good morning 12 Min. Amrap 30 Double Unders 10 Thrusters ( 43-30) After Party 4 x 60 sec. Plank ( rest 30 sec. )    

STRENGTH Every  minutes for as long as possible complete 8 Deadlift ( 70 – 50 ) 8 Toes To Bar METCON For Time 21 – 15 – 9 Clean ( 50 -35 ) Pull Ups Bar Touch Burpee V – Ups    

WOD STRENGTH EMOM 10 Snatch Complex Squat Snatch + Hang squat Snatch + Snatch Balance + Overhead Squat ( 1 Rm % 50 – 55 – 60 -65 – 70 – 75 – 80 – 90 – 95 + ) NANCY: 5 Rounds for Time: 400m. Run 15 Reps Overhead Squat 95 lbs ( 43…

STRENGTH EMOM 10 Power Clean + Push Jerk Squat Clean + Split Jerk % 50 – 55 – 60 – 65 – 70 – 75 – 80 – 85 – 90 – 95 + ( every minute ascending )   Team Wod: Buy in 100 Double unders 80 Pull ups 100 Kettlebell Swings ( 24…

STRENGTH Front Squat 6 x 5 ( % 70 ) A- 6. Min. AMRAP 7 Deadlift ( 70 – 50 ) 7 Wall Climb 7 Box Jump 3 Min. Rest B- 6 Min. AMRAP 7 Power Snatch ( 43 – 30 ) 9 Burpee Box Jump Over ( 60 -50 ) 12 Ab Mat Sit…

OPEN WORKOUT 15.4 Complete as many reps as possible in 8 minutes of: 3 handstand push-ups 3 cleans 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18 handstand push-ups 6 cleans 21 handstand push-ups 9 cleans Etc., adding 3 reps to the handstand…

STRENGTH Snatch Grip Deadlift ( 6 x 5 % 70 ) For Time 30 – 20 – 10 Cal Row Ball Slams ( 35 / 25 ) Double Unders Sit Ups

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