SWOD ( SKILL ) 10 min. EMOM Odd: 6 Reps  Deadlift ( RX 100 – 60 ) ( Scale 70 – 40 ) Even: 10 Reps  Strict Dips 5 min. Rest Conditioning 12 min. AMRAP 10 Air squats 10 Burpee 30 D/U Core 3 RFT 25 Ab mat Sit Up 50 m. Farmers Carry (…

STRENGTH EMOM x 9: 3 rounds of: Snatch Min 1: 70% Min 2: 80% Min 3: 90% Conditioning 3 RFT: 30 Power Snatches  ( 40 – 25 ) 15 Thrusters 7  Bar Muscle Ups Scale 3 RFT: 30 Power Snatches  ( 30 – 20 ) 15 Thrusters 14  Pull Ups 14 Dips  

STRENGTH Front Squat 5 x % 50, 3 x % 60, 2 x % 70,  5 x 3  ( % 80 ) Conditioning For Time: 25 Burpees 50 Air Squat 25 Burpees 50 Wall Ball ( 9-7 ) 25 Burpees 50 Jumping Lunge 25 Burpees 50 Sit – up      

For Time: Conditioning 5 Round Cindy ( 5 Pull Ups, 10 Push Ups, 15 Air Squats ) “DT” Five rounds for time of: Deadlift, 12 reps ( RX : 70 – 47 ) ( SCALE : 50 – 30 ) Hang power clean, 9 reps pound Push jerk, 6 reps 5 Round Cindy 22 min….

STRENGTH 1. Back Squat 5 x % 50, 3 x % 60, 2 x % 70,  5 x 3  ( % 80 ) 2. Snatch 4 x 3 at % 65 , 2 × 3 at  % 75 ,  3 × 2 at % 80 ,  1 × 1 at  % 85 3. Conditioning 5…

STRENGTH 4 RFT 5 Deadlift ( 70 – 40 ) ( Scale 40 – 30 ) 5 Power Clean 5 Front Squat 5 Jerk   Conditioning 3 Rnds 800 m run 40 Air Squats 25 Ring Dips 10 H.S.P.U          

STRENGTH Back Squat 4 x 10 ( 1 Rm % 70 ) For Time: 21 -15 – 9 Power Snatch  ( 50 – 30 ) 12 – 9 – 6 Bar Muscle Ups SCALE 21 – 15-9 Power Snatch ( 40 – 20) 24 – 18 – 9 Pull Ups or Ring Rows Dips  …

STRENGTH 1. Jerk 6 x 4 % 80 1 Rm  from a rack. 2. Conditioning AMRAP 12 min. 10 TTB 15 Box Jump 20 WB ( 9 – 7)    

Conditioning 150m  Plate Overhead walking lunge ( 20 – 10 ) 75 Double Unders 25 Bar Muscle ups 75 Double Unders 150m  Plate Overhead walking lunge SCALE 150m  Plate Overhead walking lunge ( 10 – 5 ) 150 Single Unders 50 Pull- Up 150 Single Unders 150m  Plate Overhead walking lunge ( 10 – 5…

STRENGTH 1. Strength Accessory 5×5 Snatch Grip Push Press – from behind the neck 2. Front Squat 5 x 5  % 80 3. Conditioning 4 Rounds For Time: 13 Thrusters ( 50 – 30 ) 15 CTB Pull-Ups cap. 17 min. SCALE 13 Thrusters ( 40- 25 ) 15 Pull Ups ( or Ring Rows…

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