STRENGTH: (15:00)
Box Front Squat (10EMOM)
10x2 (@find heavy 2 in 10 sets)

PERFORMANCE WOD:
FOR TIME:
-50 T2B
-200 DUs
-50 Thrusters (@75/55)
*EMOM perform 4 burpees

 

FITNESS WOD:

FOR TIME:

-35 Knees to Chest

-200 SUs

-35 BB Thrusters (@75-/55-) or DB Thrusters (@35-/25-)

*EMOM perform 4 burpees

 

 

PERFORMANCE STRENGTH A:

4 Sets:

10 Goblet Squats (@Challenging & Unbroken weight)

10 Controlled TnG Power Cleans (@Challenging & Unbroken weight)

*Rest 2 minutes after each set...

 

WOD: (18:00 Cap)

2RFT:

6 BW Power Clean 

750m Row

15 Burpee Box Jump Overs (@24/20)

75 DUs

 

FITNESS STRENGTH A: 

4 Sets:

10 Goblet Squats (@Challenging & Unbroken weight)

10 Controlled Power Cleans Unbroken (@Challenging & Unbroken weight)

*Rest 90 seconds after each set...

 

WOD: (18:00 Cap)

2RFT:

6 Power Clean (@50% of C&J)

750m Row

10 Burpee Box Step-ups (@24-/20-)

75 SUs

STRENGTH: (20:00)
Clean & Jerk (full or power)
2x2@60%
2x2@65%
3x1@70%

WOD: (15:00cap)

PERFORMANCE

CHIPPER:
-400m Run
-22 Single-arm OHS (@35+/25+)
-22 C2B or Pull-ups
-22 GHDs or Weighted Sit-ups
-22 Wall ball (@20+/14+)
-22 American KB (@70+-/53+-)
-400m Run

 

FITNESS

CHIPPER:

-400m Run

-22 Goblet Squat (@53-/35-)

-22 Jumping Pull-ups or Ring Rows

-22 Abmat Sit-ups

-22 Wall ball (@14-/10-)

-22 RKB (@53-/35-)

-400m Run

 

PERFORMANCE

(30:00cap)
5RFT:
-6 Power Cleans (@135/95)
-10 Front Squat
-400m Run
-21 Hand Release Push-ups or Push-ups
*Rest 90 seconds b/t each round

 

FITNESS

5RFT:

-6 Power Cleans (@135-/95-)

-10 Front Squat

-400m Run (or 200m Run)

-21 Push-ups or Box Push-ups

*Rest 90 seconds b/t each round

 

 

STRENGTH:
Sumo Deadlift
10x2 (@find heavy 2 in 10 sets)

WOD: (15:00cap)

PERFORMANCE

21-15-9:
CAL Row
Power Snatch (@95/65)
GHDs

 

21-15-9:

CAL Row (15-10-6)

Power Snatch (@95-/65-) or DB Snatches (@35-/25-)

Weighted Abmat Sit-ups (@35-/25-)

 

STRENGTH A:
4 Sets:
-6 L-sit DB Press w/KB hold (each arm)
-*Rest 90 seconds after each set

STRENGTH B:
4 Sets:
-5 Pendlay Rows (@65% of Snatch)
-10 T2B (unbroken reps)
-*Rest 90 seconds after each set

WOD:

 

PERFORMANCE

10AMRAP:
-8 DB Snatches (@35+/25+)
-8 C2B or Pull-ups
-8 Air Squats

FITNESS

10AMRAP:

-8 DB Snatches (@35-/25-)

-8 Jumping Pull-ups or Ring Rows

-8 Air Squats