Main – WOD

Bench Press (3 attempts at max reps @ BW)

Metcon (Time)

5 Rounds

5 Deadlifts 275/185

10 Burpees

Main – Community WOD

TCF 101 (AMRAP – Rounds and Reps)

10 Min AMRAP

5 Pull ups

5 Push ups

5 Burpees

10 Air Squats

Main – WOD

Recovery Day (Time)

3 Rounds:

20 Bench

20Squat

20 Hang Clean to Overhead

500m Run

—weight is 50% of BW

Main – WOD

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

Main – WOD

Back Squat (3×10)

Metcon (Time)

10 Rounds:

15 Med ball cleans

15 Wall balls

Main – WOD

High Hang Power Snatch (3×3)

Low-Hang Snatch (5×1)

Metcon (Time)

12-9-6

Power Snatch 135/95

Touch Bar Push ups

Chest to Bar Pull ups

Main – WOD

Defecit Deadlift (3,3,3,3,3,3)

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#

Main – WOD

Metcon (No Measure)

Partner Assist/ Resist Pull ups

5×3

Metcon (Time)

3 Rounds

10 Strict HSPU

10 Box jumps overs 24/20

5 Hang Power Snatch 135/95

Main – Community WOD

Metcon (Time)

“Plate Grace”

Ground to overhead with plate

30 reps

Main – WOD

Chin up (3RM)

Metcon (1 Rounds for reps)

9 Min AMRAP

1,3,6,9,….

Power Clean 155/ 109

Burpees

Box Jumps