Strength-

OHS 3×3 L

Wod-

3Min Amrap:

5 Power Cleans 185#/125#

10 Box Jumps 32″/28″

*2min Rest*

3min Amrap:

10 Power Cleans 135#/95#

15 Box Jumps 28″/24″

*2min rest*

3min Amrap:

15 Power Cleans 95#/65#

20 Box Jumps 24″/20″

Post time/weights to “comments”

Wod-

Regional Games Wod #6:

For time:
Row 20 calories
30 Burpees
40 Two-arm dumbbell ground-to-overhead (45/35lb DBs)
50 Toes to bar
100 foot Overhead walking lunge (45/25lb plate)
150 foot Sprint

Finisher-

15-12-9-6-3

Hollow Rocks

Weighted Sit Ups

Back Extensions

Post time/weight to “comments”

Strength-

Split Jerks 3×3 (L)

Wod-

15min Amrap:

10 Deadlifts 225#/155#

15 Ring Dips

50 Double Unders

Finisher-

4 Rds:

Tabata Sit Ups with hollow holds during “rest”

WOD

“Gravy Burner”

5 Rounds

25 Jump Lunges (each leg)

25 Hand Release Push-ups

25 Squats

25 Sit-ups

Post time to “comments”

Strength-

Back Squat/Good Morning

10-10-10-10-10 (P)

*Complete 10 Back Squats and then without removing the bar from your back, complete 10 Good Mornings.*

Wod-

21-18-15-12-9-6-3

Power Snatch (95#/65#)

Bar Facing Burpees

Extra Pie Burner-

3 Rds:

25 GHD sit ups

25 Back Extensions

100M Sprint