STRENGTH Find your 1 rep max. Deadlift WOD Deadlift ( 1 RM % 70 ) Handstand Push UP 10-9-8-7-6-5-4-3-2-1      

STRENGTH Find  your 1 rep max. Front Squat CONDITIONING WOD 5 RFT 400 m. Run 30 Ab mat Sit Up 20 Burpees 10 Ring Dips ” 25 min. cap ”        

STRENGTH Find Your 1 rep. Max. Bench press AMRAP 8 30 Double Unders 10 Power Snatch ( 40 – 25 ) 10  Pull Ups AMRAP 8 Overhead Squat 10 Reps ( 40 – 25 ) Toes to Bar 10 Reps      

STRENGTH Find your 1 rep max. back squat EMOM 8 Power clean + squat clean + jerk ( % 60 ) For Time: 20 Power Clean ( 60 – 30 ) 5 Bar Facing Burpee 15 Power Clean 10 Bar Facing Burpee 10 Power Clean 15 Bar Facing Burpee 5 Power Clean 20 Bar Facing Burpee

CONDITIONING SESSION Complete as many rounds and reps as possible in 25 minutes of: Run 800 Meters 200 Meter Farmer’s Carry ( 65 – 45 Lbs ) 20 Dumbbell Snatch Alternating  

STRENGTH SWOD (Strength) Five sets of: Front Squat 3 Reps, Rest as need ed Loads per set  ( by %): 55,  65, 75, 85, 90, METCON For time: 100 Thrusters (40 / 30 ) Every two minute 5 Burpees        

STRENGTH Complete as many rounds and reps as possible in 6 minutes of: 4 Deadlift ( 60 – 40 ) 4 Bent Over Barbell Row 4 Hang Cleans 4 Push Press Rest 4 minutes, and then . . . METCON Complete as many rounds and reps as possible in 9 minutes of: 5 Deadlifts (…

STRENGTH Gymnastic work 6 Min. Amrap 10 Strict Pull UP 10 Ring Row METCON Every 8 minutes, for 24 minutes (3 sets) of: Row 500 Meters Handstand Push-Ups ( 25 – 20 Reps ) Run 400 Meters  After Party 50 GHD Sit Up      

STRENGTH Back Squat 5 x 7 ( % 80 ) WOD  20 min. Time Cap Buy in 100 Double Unders 20 Thrusters  (40 / 20 ) 20 Burpee 30 Toes to Bar 30 Box Jumps ( 60 – 50 ) 40 KBS ( 24 / 16 ) 40 Steps OH Lunges (40 / 20) Buy Out…

STRENGTH ISABEL For time 30 Reps Snatch  ( 60 – 43 ) WOD Complete as many rounds and reps as possible in 12 minutes of: 2 Chest-to-Bar Pull-Ups 2 OHS 4 Chest-to-Bar Pull-Ups 4 OHS 6 Chest-to-Bar Pull-Ups 6 OHS 8 Chest-to-Bar Pull-Ups 8 OHS 10 Chest-to-Bar Pull-Ups 10 OHS 12 Chest-to-Bar Pull-Ups 12 OHS…

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