WODs

Lift : Push Press -5×5 Start @ 70% Wod : SAM Power snatch 95/65-75/55 + Pullups 10-8-6-8-10 -into- 8 min to establish 4 rm Thruster

Lift: Front Squats x 5r Start @ 70% x 5s Wod : Deadlift x10 Squats x 25 HSPU/HSW 10 or 25” walk 5 rft (225/155-155/105)

I’ve got 99 problems but a snatch ain’t one 99 power snatches 88 double unders 77 wall balls 66 box jumps 55 pull-ups 44 hspus 33 burpees 22 toes to bar 11 wall walks 1 400M run 35 min time cap [...]

Partner walks ( you go i Go) -or- around the world walk around box Wod : Double Jackie : Straight or mixed 1000m row 50 Thrusters 45/35 30 Pullups x2r

Lift : Clean and jerk (2+1) x 5s start @ 75% Wod : 200 m run 10 OHS 400 m run 20 OHS 800 m run 30 OHS 95/65-75/55

Lift : PP + PJ + J (3+2+1) Start @ 75% of PP x5s Partner wod : P1:Assault bike Max effort cals P2: 2 rope climbs + 30 kettle bell swings 10 min amrap

SKILL :  HSPU / HSW 5s x 30’ or 5s x10r WOD : C-155/105 F- 135/95 G-185/125 Back squats 10-9-8-7-6-5-4-3-2-1 10 pushups + 10 box jumps between each set For time 15 min cap

Lift : Snatch + OHS (2+1) x 5s start @ 75% Donkey Kong : 1 x DL 350/240-225/155 3 x Muscle ups / 5 strict pull ups 6 x hspu 12 x med ball cleans (20/14) 7 min amrap (Games option available)

Row row row your boat right into the rig 15 minute Amrap Partner one rows 500 meters Partner two does 5 jumping pull ups 7 box jumps 5 push ups 7 v ups At the completion of 500 meters partners [...]

Push Press x5rx5s Start @ 65% Wod: 7 min amrap Pushups x 5 Single arm snatch  x 7 (alt) Goblet squats x 9 (55/35) right into 10 min AHAP Clean