Warm up:
3 rounds of Cindy:
round 1: slow and easy
round 2: light to moderate pace
round 3: moderate pace
Skill:
Power clean
WOD
3 rounds of:
1 min power cleans (95/65)
1 min thrusters (95/65)
1 min back squats (95/65)
1 min mountain climbers
1 min rest
Team tabata sled races
Strength – Box Squat – 5-5-5-5-5 W.O.D. – For Time – 20 S.D.H.P. 95/65 30 Walkout Push-ups 40 D.B. G.T.O. 50 T.2.B. 100′ O.H. Walking Lunge 45/25 w/ plate 200m SPRIIIIINT!!!!!!!!!!!!!!!!!!!!!
Begins @ :10 past hour 1. Jerks – Work up to a heavy one of each A. 1 Heavy Push Jerk from Back Rack B. 1 Heavy Split Jerk from Back Rack C. 1 Heavy Push Jerk from Front Rack D. 1 Heavy Split Jerk from Front Rack Begins @ :25 mins past hour E.M.O.M.x15…
Warm up 3 RDs 10 Ring Row 10 Sit Up 5 Push up 100m Run 30 Min EMOM 6 Pull Up 6 t2b 50′ Farmers Carry 35/20
Strength/Skill – OH Squat 21-15-9 O.H. Squat 135/95 Lateral Burpees… Attempt 400m Run in less than 1:45, upon completion of 21-15-9
Strength; Deadlifts 10 at 65% 8 at 70% 6 at 75% 6 at 80% 4 at 85% of 1 rep max 3RFT 20 Burpee pull Ups 20 wall Balls 20/14 20 DB Walking Lunges 40/25 20m Crab Walk 20 Weighted Step Ups 40/25
Deadlift waves E2MOM for 12 min Set 1 – 4 Reps @55% Set 2 – 2 Reps @72.5% Set 3 – 4 Reps @65% Set 4 – 2 Reps @ 77.5% Set 5 – 4 Reps @ 75% Set 6 – 2 Reps @82.5% Running intervals 22 min Clock 3 Rds 400m Run 2 Min…