Lif t: Hs front squat
Drop set: 1sx3r@85%, 1sxMEr@85%

Wod: 20 min emom
Even min: 1 Bear complex
Odd min: 10 BFB
185/125-135/85 G-225/155

Conjugate:
Dl 8rm
Drop 10-15% 3sx8r
Jumping squats 3rx5s @60%+
Seated good morning 4sx10r
Single leg thrust jump on box + wt 5sx10r eL
5sx10r ghd sit ups

Lift: snatch pause dl+ Power snatch + ohs (3+3+1)

Wod:
Dl 315 x 5
20 pistols
20 pushups

Dl 225×20
20 pistols
20 pushups

Dl 315 x 5
20 pistols
20 pushups

Dl 225 x 20
20 pistols
20 pushups

Conjugate:
600 m sled push

Lift: HS BACK SQUAT (+2.5-5# from last week)
Drop set: 1sx3r @85% 1sxMEr @ 85% (same rep as last week)

Wod: Teams of 4 (skill day)6 min emom
Wod 1:
Even min: ME DOUBLE UNDERS
ODD min: strict pull-ups x5-10r + wt if able

Wod 2:
Even min: ME CALS SKI ERG
ODD MIN :2-3 rope climbs

Wod 3:
Even min: ME CALS ASS. Bike
Odd min: Strict dips 5-10 + wt if able

Conjugate:
8rm Bench press
10-15% Deload 3sx8r
Skull crushers 4sx12r
Pull-ups strict 4sx5-10r+wt
Banded kick backs 5sx25r speed (short rest)
Laying on side 3sx20r each arm rear delt flys

Lift: power clean + fs + pj (2+1+2)
15 min AHAP

WOD:21-15-9
Thrusters
Pull-ups
95/65

Conjugate:
2rm box squat
RDL 3sx5rm
Walking lunges 3sx20r
3sx1 min hold good morning + bands
100 banded side crunches (each side)

Liked “”Assembly line”
Teams of 4
10 minute cap (for transition) if finish before rest.
each person must ride 1x:
P1 2 minutes on assault bike (timer)
P2 rounds of:
5 toes to rings
3 high box jumps 36/30 30/24
P3 ME sumo deadlift high pull 95/65 75/55 45/35
P4 ME DU
Rest 1 minute
After-
6 minutes:
P1&2
You go I go
30 jump lunges
P3&4
30 push press 95/65 75/55 45/35
Switch until time is up
Rest 1 minute
10 minutes
1rm snatch
Combine weight.”

Wod:
Grace (30 pcj)135/95
500m row
Isabel (30 ps)95/65
500 m row
10 min Cindy (5pull up-10push up-15squats)
500 m row.

Conjugate:
3rx9s + chains bench 50%
Kipping c2b pull-ups as high as possible 5sx5r
Tri kick back 3sx20r
Barbell row + bands 5sx20r (low weight)
Close grip bench 3sx20r
Rear felt flys 3sx20r

Lift: Hs front squat
Drop set 1sx3r, 1sxMEr @85%

Wod:
400 m run
Rest 2 min
5 rft

Conjugate:
Box squat 3r x 12s @50% (30 sec rest)
Banded dl 10sx2r @60% (30 sec rest)
Box jump 10sx1r MAX HEIGHT
BANDED kettle bell swings 5sx5r
Strict ttb 5sx7-10r

Lift: Hs snatch
Drop set 3sx3r @ 75%

Wod: 185/125-135/95-95/65
100 dl
Every time you break 15 pull-ups
After
100 air squats
50 pushups

Conjugate :
100 Dl for time
225/155

Lift: HS BACK SQUAT (5-10# over last week)
Drop set 1sx3r@85% 1sxMEr @ 85%

Wod:
5 pc + pj 135/95-95/65
3 muscle ups
6 rounds
-Into-
Sarahs core corner

Conjugate:
Bench x1rm
Push press 5sx4rm
Tri barbell behind neck extensions 3sx15r
Box dips 3sx20r
Banded face pulls x100r

Lift: clean + jerk (3+1) work to heavy
Drop set (1+3) @ 75%

Wod:
1oo kettle bell swings
1oo wall balls
1oo sit ups
1oo front squats 95/65-75/55

Conjugate:
1rm Box squat
20rm deadlift ( 1 attempt ) aprox 70%
Walking lunges 3sx20
Russian k-swings 5sx5r (double)
100 barbell sit ups