Every :90 x 10: 1 clean and jerk Start around 60-70% 1RM, and build from there WOD: For time: 30 clean and jerks 185/125 Every minute starting at 1:00, 7 TTB

Running clock: 0:00-6:00 Build to a heavy strict shoulder press 2 min. transition 8:00-14:00 Build to a heavy bench press 14:00-30:00 Max meters on the rower Every minute starting at 15:00, do 10 push-ups.

Every :90 x 10: 1 squat snatch WOD: 3 RFT: 15 OHS 115/75 400m run

• 2 attempts at max double unders • max strict HSPU’s • Max Kipping pull-ups WOD: AMRAP x 14: 5 bar MU’s 10 burpee TTB 15/12 cal. bike 50 DU’s

1 back squat Every 2:00 x 6: 1 – 75% 2 – 80% 3 – 85% 4 – 90% 5 – 95% 6 – 100% WOD: For time: 20-18-16-14-12-10 Cal. row Wall balls 20/14 Box jump overs 24″/20″

Back squats 6 x 3 @ 70-73-76-78-82-85% WOD: Buy in: 30/21 cal. row 3 rounds of: 20 front rack Alt. stationary lunges 95/65 15 lateral burpees over bar Cash out: 30/21 cal. row

Every :90 x 6 – complex of: 3 position squat clean + 1 split jerk @ 70, 73, 76, 79, 82, 85% 3RFT: 10 clean + jerks 155/105 20 box jump overs 24/20

EMOM x 12: Even: :30 hanging L-hold (knee tuck hold first scaling option/plank second scaling option) Odd: 3 strict press @ 70-73-76-79-82-85% WOD: For time: 50 DU’s 25 TTB 50 DU’s 25 HSPU’s 50 DU’s 25 v-ups 50 DU’s 25 C2B pull-ups

10-15 minutes skill work WOD: AMRAP x 20: Teams of 3: 1). Bike 2). 5 DB burpees 55’s/35’s + 50′ farmer’s carry 55’s/35’s 3). Rest Athletes rotate when athlete #2 is finished with DB burpees and farmers carry. Score is how many calories the team gets on the bike at the end of 20:00.

EMOM x 10 – complex of: 1 power snatch + 1 squat snatch Min. 1-2: 66% Min. 3-4: 71% Min. 5-6: 76% Min. 7-8: 81% Min. 9-10: 86% WOD: “Viper” For time: 60 cal row 50 box jump overs 40 TTB 30 Power snatches 135/95