WOD

For time: 40 Strict Pull-up Then.. Deadlift (5 x 3) Every 2:00 x 5 sets (week 1 of 3) 3 Deadlifts 70-75% Then…. For time: 2-4-6-8-10-8-6-4-2 Burpees Hang power cleans Should to OH 12min cap

Push Press Every :90 x 5 sets: (Week 3 of 3) 5 Push press Then… For time: 15 Snatches 3 Rounds For Time: 500/450 m Row 50 Double Unders (or 75 single) 15 Power Snatch 95/65

Heavy Back Squat Primer: 3-4 Sets 5 Back Squats @ 135/95 5 Rebounding Max Vertical Jumps —— Main Set: 1x 6 @ 70% 1×3 @ 75% 1x 2 @ 80% 3 × 2 @ 80%- 85%-90% We have spent some time priming the Central Nervous system with heavy load and next week is Max out…

18 min AMRAP: 5 Strict Pull Ups 10 Hand Release Push Ups 20 Walking Lunges 15/12 Cal bike – This looks easier than it is going to be! Try to go unbroken on each movement and use the bike as active rest. Use a band if needed for strict Pull Ups

Every 1:15 x 4 sets 1-4: 3 Hang Power Snatch Every 1:15 x 4 Sets 5-8: 2 Power snatch Then…. For Time: 4 Rounds: 6 Power clean and jerk 9 Toe to Bar 1:30 Rest… then: 4 Rounds: 9  Front Squats 45 Double Unders (60 Singles)

Emom x 35:00 Minute 1: 12/9 Cal row Minute 2: 8-10 Barbell Strict Press + 8-10 Barbell Curls Minute 3: :45 Sec Front Plank MInute 4: 12/9 Cal row MInute 5: :45 Second Wall sit Minute 6: Max Rep Burpee Broad Jumps MInute 7: Rest

Deadlift 5 x 5 Every 2:00 x 5 sets (week 3 of 3) 5 Deadlifts Next week we will be progressing to 3s. The goal for todays set is to be between about 65-72%, but more important than the exact % is that you try to go a little bit heavier each week. The focus…

Behind The Neck Strict Press 1 × 10 with empty barbell Pause 3 seconds at the top of each press Then.. Push Press 5 x 5 Every :90 x 5 sets: (Week 2 of 3) 5 Push press Goal if to go a little heavier than last week and for all 5 sets should be…

Heavy Back Squat Primer: EMOM X 5min :30 on / :30 rest Jump squats w/ 45/35 Then… Main Set: 1×6 @ 70% 1×3 @ 75% 1x 2 @ 80% 5 x 1 @ 80%- 85%- 90%- 92.5%- 95% The goal on the back squats is to begin telling the CNS to move heavy load. After…

5 Rounds for Time 25/20 Calorie Row 10 Dumbbell Bench Press 70/50 25/20 Calorie Row 10 Dumbbell Shoulder to Overhead 70/50