Strength-
Deadlifts 5×2

Wod-
12 min amrap:
50 m prowler push
15 hand release push ups
20 jumping lunges

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Wod-

30 SDHP (135#/95#)
30 GHD Sit ups/ weighted sit ups
400 m run
20 SDHP’s
20 GHD’s/ sit ups
400 m run
10 SDHP’s
10 GHD’s/ sit ups
400 m run

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Strength/Skill-

Ring Dips 12-9-6-3

Wod-

‘Tabata Something Else’

Pull ups

Push ups

Squats

Sit ups

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Strength-
Hang squat clean – one rep max

Wod-
Clean and jerk ladder for 10 min
(70% of one rep max)
*After you do your clean and jerk, you need to do burpees for the remaining time. Your number of burpees completed at the end of ten minutes is your score. Example- 1st min= 1 c&j and max rep burpees, 2nd min= 2 c&j and max rep burpees, etc.*

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Strength-
Deadlifts 5×5

Wod-
5 rds:
5 ring dips
10 db snatches each arm (45#/25#)
25 double unders

Wod-
‘Filthy Fifty’

50 box jumps
50 jumping pull ups
50 Kb swings
50 walking lunges
50 k2e
50 push press 45#
50 back extension
50 wall balls
50 burpees
50 double unders

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