Main – WOD

Front Squat (3×5)

work up to your working weight. sets of 3×5 should be done at the same weight

Metcon (Time)

250 double unders
30 HSPU
50 Box jumps
Do this as a chipper, or partition reps as necessary

Main – WOD

Deadlift (5rm)

Metcon (No Measure)

18-12-8
Dynamic Plate Push up 45/25
2-fer-1 Wall balls 20/14

Main – WOD

Paused Back Squat (7×2)

20 Rounds of Cindy (Time)

Perform 20 rounds of the benchmark WOD Cindy:
5 Pull ups
10 Push ups
15 Squats

Main – WOD

Ring Dips (3×7)

DT (Time)

5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#

Main – WOD

F* This (Time)

15 shoulder press 135/95
15 pull ups
30 double unders
12 shoulder press 135/95
12 pull ups
30 double unders
9 shoulder press 135/95
9 pull ups
30 double unders
6 shoulder press 135/95
6 pull ups
30 double unders
3 shoulder press 135/95
3 pull ups
30 double unders

Main – WOD

Metcon (Weight)

In 15 minutes, work up to a 3 Position squat clean

Metcon (Weight)

In 15 minutes, work up to a 2 Position squat clean

Clean (work up to 1rm)

Main – WOD

Metcon (No Measure)

6 Rounds:
10 KB Snatch
–Switch sides each round
10m KB Goblet Lunge
15 Sit ups
this is a NO MEASURE WOD!

Main – WOD

Back Squat (3×7)

Death by Thruster (AMRAP – Rounds)

The 1st minute perform 1 Thruster
2nd min, perform 2 thrusters
3rd min, perform 3 thrusters
continue on until you fail the round
Weight 95/65
for 15 minutes
The round you fail at then becomes the number of reps you will do for the succeeding rounds

Main – WOD

Pull up (10min max reps)

Metcon (Time)

5 RFT
10m burpee broad jumps
10m Bear crawl
10 push ups

Main – WOD

Front Squat (2×15)

Metcon (Time)

3 RFT
800m Run
20m Bumper OH Lunge 45/25
20 Bumper plate Ground to Overhead 45/25