STRENGTH
1.) Barbell Hip Thrusts
– 3 sets of 6-8 reps.
– Rest 90sec. Between Sets
2.) Banded Face Pulls (Rear Delts)
– 3 sets of 15-20 reps.
– Rest 60sec. Between Sets
3.) Barbell Ab Rollouts
– 3 sets of 10-12 reps.
– Rest 60sec. Between Sets
4.) Weight Bench Dips
– 3 sets of 10-12 reps.
– Rest 90sec. Between Sets
5.) 3 Point Landmine Row
– 3 sets of 10-12 reps.
– Rest 90sec. Between Sets

WOD
15 min. to get as far as possible…
1-2-3-4-5-6-7-8-9-10
Devil Press 45/30s
200m Run

STRENGTH
1.) Barbell Hip Thrusts
– 3 sets of 6-8 reps.
– Rest 90sec. Between Sets
2.) Banded Face Pulls (Rear Delts)
– 3 sets of 15-20 reps.
– Rest 60sec. Between Sets
3.) Barbell Ab Rollouts
– 3 sets of 10-12 reps.
– Rest 60sec. Between Sets
4.) Weight Bench Dips
– 3 sets of 10-12 reps.
– Rest 90sec. Between Sets
5.) 3 Point Landmine Row
– 3 sets of 10-12 reps.
– Rest 90sec. Between Sets

WOD
15 min. to get as far as possible…
1-2-3-4-5-6-7-8-9-10
Devil Press 45/30s
200m Run

STRENGTH
1.) Barbell Hip Thrusts
– 3 sets of 6-8 reps.
– Rest 90sec. Between Sets
2.) Banded Face Pulls (Rear Delts)
– 3 sets of 15-20 reps.
– Rest 60sec. Between Sets
3.) Barbell Ab Rollouts
– 3 sets of 10-12 reps.
– Rest 60sec. Between Sets
4.) Weight Bench Dips
– 3 sets of 10-12 reps.
– Rest 90sec. Between Sets
5.) 3 Point Landmine Row
– 3 sets of 10-12 reps.
– Rest 90sec. Between Sets

WOD
15 min. to get as far as possible…
1-2-3-4-5-6-7-8-9-10
Devil Press 45/30s
200m Run

STRENGTH
1. Power Clean 3×3 70%, 80%, 90% of 1RM PC
2. Front Squat 3×3 70%, 80%, 90% of 1RM FS
WOD
For Time:
10-20-30-40-50
Barbell Thrusters (45/35lb. Bar) – these increase in reps above
15-15-15-15-15 – Ladies do 12
Cal Row
10-10-10-10-10
Toes-To-Bar

STRENGTH
1. Power Clean 3×3 70%, 80%, 90% of 1RM PC
2. Front Squat 3×3 70%, 80%, 90% of 1RM FS
WOD
For Time:
10-20-30-40-50
Barbell Thrusters (45/35lb. Bar) – these increase in reps above
15-15-15-15-15 – Ladies do 12
Cal Row
10-10-10-10-10
Toes-To-Bar

STRENGTH
1. Power Clean 3×3 70%, 80%, 90% of 1RM PC
2. Front Squat 3×3 70%, 80%, 90% of 1RM FS
WOD
For Time:
10-20-30-40-50
Barbell Thrusters (45/35lb. Bar) – these increase in reps above
15-15-15-15-15 – Ladies do 12
Cal Row
10-10-10-10-10
Toes-To-Bar

STRENGTH
1. Push Press 3×3 @ 70%, 80%, 90% of 1RM
WOD
For Time:
30 Hang Power Cleans (95/65lbs.)
30 Double Unders
30 Push-Ups
30 Double Unders
30 Box Jumps 24/20
30 Double Unders
30 Hang Power Cleans (115/75lbs.)
30 Double Unders
30 Box Jumps 24/20"
30 Double Unders
30 Push-Ups
30 Double Unders
30 Hang Power Cleans (135/95lbs.)

STRENGTH
1. Push Press 3×3 @ 70%, 80%, 90% of 1RM
WOD
For Time:
30 Hang Power Cleans (95/65lbs.)
30 Double Unders
30 Push-Ups
30 Double Unders
30 Box Jumps 24/20
30 Double Unders
30 Hang Power Cleans (115/75lbs.)
30 Double Unders
30 Box Jumps 24/20"
30 Double Unders
30 Push-Ups
30 Double Unders
30 Hang Power Cleans (135/95lbs.)

STRENGTH
1. Push Press 3×3 @ 70%, 80%, 90% of 1RM
WOD
For Time:
30 Hang Power Cleans (95/65lbs.)
30 Double Unders
30 Push-Ups
30 Double Unders
30 Box Jumps 24/20
30 Double Unders
30 Hang Power Cleans (115/75lbs.)
30 Double Unders
30 Box Jumps 24/20"
30 Double Unders
30 Push-Ups
30 Double Unders
30 Hang Power Cleans (135/95lbs.)