2 sets max effort push press (use 70% of 1 RM from last week), rest 2 minutes between sets.   15 minutes to find a 1 RM Front Squat (Within 5×1) Clock starts after this warm-up of 1×10 empty bar, 1×5 at light, 1×5 at moderate.   2x500m Max Effort Rows (Perform 20 box [...]

5 Rounds   5 Power Snatches (70% of 1 RM) 10 Hand Release Push-Ups 5 Box Jumps (30/24)   Post-WOD Complete 100 Double Unders or 500m row – whichever you need to improve on.

“Grace” 30 Clean & Jerks (135/95)   Athletes may choose to use Axle Bar (bar weighs 25#). We only have 8 bars, so first come first serve. Put your name on the board if you want that action.   Rest 5 minutes   Then 2 Rounds   20 KBS (53/35) 400m Run

10 min. AMRAP 5 HSPU 10 Deadlifts (115/75) 15 Box Jump and Overs (24/20)   Sub for HSPU is decline push-ups from box.   Post-WOD Rest 5-10 minutes then complete 2 sets of max reps muscle-ups, ring pull-ups or ring rows. Rest until recovered between sets.   “Grace” is Monday – 30 Clean & Jerks [...]

2 Rope Climb Buy-In (Each Partner does 1 rope climb)   Then alternating rounds perform the following: 5 Rounds 6 Power Cleans (115/75) 9 Lateral Barbell Burpees 12 Double Unders   When completed, 2 rope climb cash-out.   Sub for rope climbs is 10 strict pull-ups per round/20 total for WOD, bands may be used, [...]

1. 5×5 Deadlifts (Use hook grip, low hips); at 75% of 1 RM DL set last week; Rest 90 secs. between   As a group and an 8 minute running clock. Go from part 2 to part 3 without a designated rest.   2. Tabata Squats 20 secs. work/10 secs. rest x 8 rounds Then [...]

“Minced Meat” 20 min. AMRAP 40 Double Unders 20 Wall Ball (20/14 -10 ft.) 20 Barbell Lunges (Bar on Back, alternating legs) (75/55) 10 Toes-to-Bar 10 Ring Dips 5 HSPU   Sub For Dbls is 100 singles. Scale weight on lunges. AbMat Situps for T2B, Bench Dips for Ring Dips, HR Push-ups for HSPU.

Bench Press, 3×5 at 75% of 1 RM/Moderate Perform 10 Banded Good Mornings between sets.   Then begin part 2 on own after the following warm-up:   1×5 Empty barbell Hang Snatch + 1 Overhead squat; 1×5 Empty barbell hang clean + 1 split jerk.   EMOM for 5 min. 2 Hang Snatch + 1 [...]

3x Max effort HSPU or 3x Max Effort HS Holds Rest 1 min. between efforts   Then as a group:   “The Grappler” 1 Bar (65/45) 30 Burpee Penalty if you put bar down during a round.   8 Rounds 1 Round= 8 reps of Bent Over Row Upward Row Strict Press Good Morning Reverse [...]

Part 1   “Fran” 21-15-9 Thrusters (95/65) Pull-Ups   Rest 5-7 minutes then begin part 2.   Part 2 Not For Time 20 Barbell Turkish Get-Ups 45/35 (alternate arms every 4 reps)