Strength
Deadlift (Deload)
5 @ 40%
5 @ 50%
5 @ 60%
WOD
3 Rounds of
9 DB Box Step-ups 24/20 2×50/35
7 DB Burpees 2 x 50/35
5 Devil Press 2 x 50/35
Directly into
3 rounds of
15/12 Row
12 chest-to-bar
9 BB Bent over Row 100/70

Strength
Deadlift (Deload)
5 @ 40%
5 @ 50%
5 @ 60%
WOD
3 Rounds of
9 DB Box Step-ups 24/20 2×50/35
7 DB Burpees 2 x 50/35
5 Devil Press 2 x 50/35
Directly into
3 rounds of
15/12 Row
12 chest-to-bar
9 BB Bent over Row 100/70

Strength
Deadlift (Deload)
5 @ 40%
5 @ 50%
5 @ 60%
WOD
3 Rounds of
9 DB Box Step-ups 24/20 2×50/35
7 DB Burpees 2 x 50/35
5 Devil Press 2 x 50/35
Directly into
3 rounds of
15/12 Row
12 chest-to-bar
9 BB Bent over Row 100/70

Strength
Bench Press (Deload)
5 @ 40%
5 @ 50%
5 @ 60%
WOD
Death by:
starting with 12 reps each round, add 1 rep after each full block
Minute 1: 12 Burpees
Minute 2: 12 Jumping Air Squats
Minute 3: 12 Push-ups
Minute 4: 12/10 calories row
Minute 5: rest

Strength
Bench Press (Deload)
5 @ 40%
5 @ 50%
5 @ 60%
WOD
Death by:
starting with 12 reps each round, add 1 rep after each full block
Minute 1: 12 Burpees
Minute 2: 12 Jumping Air Squats
Minute 3: 12 Push-ups
Minute 4: 12/10 calories row
Minute 5: rest

Strength
Bench Press (Deload)
5 @ 40%
5 @ 50%
5 @ 60%
WOD
Death by:
starting with 12 reps each round, add 1 rep after each full block
Minute 1: 12 Burpees
Minute 2: 12 Jumping Air Squats
Minute 3: 12 Push-ups
Minute 4: 12/10 calories row
Minute 5: rest

Strength
Squat Cleans T&G
Every 2:00 x 6 rounds
3 – 3 – 3 – 2 – 2 – 2
WOD
10 – 8 – 6 – 4 – 2
T&G Squat Cleans 165/115
100m run

Strength
Squat Cleans T&G
Every 2:00 x 6 rounds
3 – 3 – 3 – 2 – 2 – 2
WOD
10 – 8 – 6 – 4 – 2
T&G Squat Cleans 165/115
100m run

Strength
Squat Cleans T&G
Every 2:00 x 6 rounds
3 – 3 – 3 – 2 – 2 – 2
WOD
10 – 8 – 6 – 4 – 2
T&G Squat Cleans 165/115
100m run

Strength
Back Squat (Deload)
5 @ 40%
5 @ 50%
5 @ 60%
WOD
CrossFit Open 16.5
For time
21 – 18 – 15 – 12 – 9 – 6 – 3
Thrusters 95/65
Bar-facing burpees

Strength
Back Squat (Deload)
5 @ 40%
5 @ 50%
5 @ 60%
WOD
CrossFit Open 16.5
For time
21 – 18 – 15 – 12 – 9 – 6 – 3
Thrusters 95/65
Bar-facing burpees

Strength
Back Squat (Deload)
5 @ 40%
5 @ 50%
5 @ 60%
WOD
CrossFit Open 16.5
For time
21 – 18 – 15 – 12 – 9 – 6 – 3
Thrusters 95/65
Bar-facing burpees