STRENGTH Clean and Jerk 20 Mins Find 1RM WOD For Time (9 min csap) 21-15-9 Front Squats HSPU @60/40 PEAK For Time: 20 Calorie Assault Bike 7 Muscle Ups 20 Double KB Snatch 50/35 (24/16) 7 Muscle ups 20 Double KB Snatch 50/35 (24/16) 7 Muscle ups 20 Calorie Assault Bike
CORE TTB 5×3 Strict TTB into 10 Kipping TTB 0:00 2:30 5:00 7:30 10:00 WOD 18 Min AMRAP 100 DU 25/18 Cal Row 400m Run PEAK 4 Rounds 15 GHD Sit ups 5 Squat Cleans 205/135lbs (93/61) 2 Legless Rope Climbs
STRENGTH Bench 5×5 @80% of 1RM 000,200,400,600,800 WOD For Time (9 min cap) “Fran” 21-15-9 Thrusters Pull Ups @42.5/35 PEAK Back Squat 5×5@87.5% of 5RM
STRENGTH Snatch 20 Mins Find 1RM WOD 7 Min AMRAP 3 Squat Cleans 7 HSPU @60/42.5 (135/95) PEAK Back Squat Find New 5RM Back Squat
STRENGTH Ring Dip 8×5 Negative Ring Dips Rest 90 seconds between attempts *4 Second negative WOD For Time (15 min cap) 10 Rounds 200m Run 3 Burpee Bar Muscle Ups PEAK 4 Rounds: 20 Toes to bar 15 Double Kettlebell Snatch 50/35 (24/16) Rest :90
STRENGTH Back Squat 8×2 @87.5% of 1rm 000,200,400,600,800,1000,1200,1400 WOD For Reps 7 Rounds 1 min on 1 min off 30 DU Remainder of time ME Wall Balls9min AMRAP PEAK 15/12 Calorie Row 5 Power Snatch 180/115 (83/53)
STRENGTH Clean and Jerk 10×1 @90% of 1RM 000,130,300,430,600,730,900, 1030,1200,1330 WOD For Time (10 min cap) 30-20-10 Deadlift @ 50/70 KG 3-2-1 Legless Rope Climbs PEAK Strict Press 4×10@77.5% Inbetween complete: Farmer’s Carry 4×50′ As heavy as possible
STRENGTH Ring Dip 14 min Alternating EMOM Min 1- 5-10 Kipping Ring Dips Min 2- 8 DBL DB Bent Over Rows WOD 15 Min AMRAP 15 DBL DB Box Step Overs 12 Burpees to Target 9 TTB @25/15 @20/16 PEAK Back Squat 5×5@85% of 5RM Back Squat
PARTNER WOD “KELLY” (20 min time cap) 5 Rounds for time Run 400m 30 box jumps 30 wall balls one work one rest including the run REST 3 MINS “DOUBLE FRAN” (10 min time cap) 21/15/9 Thrusters and Pullups one work one rest
STRENGTH Pull up 5×3 Weighted Pull Ups Immediately into 6 BW Pull Ups 000,200,400,600,800 *No prescribed weight WOD 15 Min AMRAP 50 Air Squats 15m HS Walk 5 Burpee Bar MU PEAK Back Squat Find New 5RM Back Squat