Strength
Back Squat
2 x 2  @ 70%
2 x 2 @ 78%
2 x 2 @ 85%
2+ @ 85%
WOD
AMRAP in 8:

Strength
Deadlift
1 @ 70%
1 @ 78%
3 @ 83% 3x
3+ @ 83%
WOD – 15 min CAP
3 Rounds for time
30 WB 20/14
20 Deadlift 185/125
10 Handstand Push-ups
time-remaining max effort Burpee Pull-ups

Strength
Deadlift
1 @ 70%
1 @ 78%
3 @ 83% 3x
3+ @ 83%
WOD – 15 min CAP
3 Rounds for time
30 WB 20/14
20 Deadlift 185/125
10 Handstand Push-ups
time-remaining max effort Burpee Pull-ups

Strength
Deadlift
1 @ 70%
1 @ 78%
3 @ 83% 3x
3+ @ 83%
WOD – 15 min CAP
3 Rounds for time
30 WB 20/14
20 Deadlift 185/125
10 Handstand Push-ups
time-remaining max effort Burpee Pull-ups

“GRATITUDE”

4 Rounds for Time:

11 Power Snatches or 22 SA DB Snatches

400 Meter Run

12 Handstand Push Ups or L-Seated DB Presses

22/18 Calorie Row

12 Burpees

“GRATITUDE”

4 Rounds for Time:

11 Power Snatches or 22 SA DB Snatches

400 Meter Run

12 Handstand Push Ups or L-Seated DB Presses

22/18 Calorie Row

12 Burpees

“GRATITUDE”

4 Rounds for Time:

11 Power Snatches or 22 SA DB Snatches

400 Meter Run

12 Handstand Push Ups or L-Seated DB Presses

22/18 Calorie Row

12 Burpees

Strength
Bench Press (Intensification)
1 @ 70%
1 @ 78%
3 @ 83% 3x
3+ @ 83%
WOD
AMRAP 3 min x 3 Rounds (0 – 12:00)
20 Toes-to-Bar
Time remaining per round Max Shuttle Runs
rest 1 minute between each round
AMRAP 3 x 3 Rounds (12:00 – 24:00)
30 Alt DB Snatches 50/35
Time Remaining per round Max Cal Row
rest 1 minute between each round

Strength
Bench Press (Intensification)
1 @ 70%
1 @ 78%
3 @ 83% 3x
3+ @ 83%
WOD
AMRAP 3 min x 3 Rounds (0 – 12:00)
20 Toes-to-Bar
Time remaining per round Max Shuttle Runs
rest 1 minute between each round
AMRAP 3 x 3 Rounds (12:00 – 24:00)
30 Alt DB Snatches 50/35
Time Remaining per round Max Cal Row
rest 1 minute between each round

Strength
Bench Press (Intensification)
1 @ 70%
1 @ 78%
3 @ 83% 3x
3+ @ 83%
WOD
AMRAP 3 min x 3 Rounds (0 – 12:00)
20 Toes-to-Bar
Time remaining per round Max Shuttle Runs
rest 1 minute between each round
AMRAP 3 x 3 Rounds (12:00 – 24:00)
30 Alt DB Snatches 50/35
Time Remaining per round Max Cal Row
rest 1 minute between each round

Strength
Ever 90 sec for 8 Rounds (12 minutes)
1 hanging squat clean +
1 squat clean and jerk
(OK to drop) if plates larger than #25 on each end.
WOD
For time:
Buy-in
100 double-unders 2:1 singles, then
5 squat cleans 135/95; Rx+ 185/125
15 pull-ups; Rx+ Chest-to-bar
4 squat cleans 135/95; 185/125
12 pull-ups; C2B
3 squat cleans 135/95; 185/125
9 pull-ups; C2B
2 squat cleans 135/95; 185/125
6 pull-ups; C2B
1 squat clean 135/95; 185/125
3 pull-ups; C2B

Strength
Ever 90 sec for 8 Rounds (12 minutes)
1 hanging squat clean +
1 squat clean and jerk
(OK to drop) if plates larger than #25 on each end.
WOD
For time:
Buy-in
100 double-unders 2:1 singles, then
5 squat cleans 135/95; Rx+ 185/125
15 pull-ups; Rx+ Chest-to-bar
4 squat cleans 135/95; 185/125
12 pull-ups; C2B
3 squat cleans 135/95; 185/125
9 pull-ups; C2B
2 squat cleans 135/95; 185/125
6 pull-ups; C2B
1 squat clean 135/95; 185/125
3 pull-ups; C2B

Strength
Ever 90 sec for 8 Rounds (12 minutes)
1 hanging squat clean +
1 squat clean and jerk
(OK to drop) if plates larger than #25 on each end.
WOD
For time:
Buy-in
100 double-unders 2:1 singles, then
5 squat cleans 135/95; Rx+ 185/125
15 pull-ups; Rx+ Chest-to-bar
4 squat cleans 135/95; 185/125
12 pull-ups; C2B
3 squat cleans 135/95; 185/125
9 pull-ups; C2B
2 squat cleans 135/95; 185/125
6 pull-ups; C2B
1 squat clean 135/95; 185/125
3 pull-ups; C2B

Strength
Back Squat
1 @ 70%
1 @ 78%
3 @ 83% 3x
3+ @ 83%
WOD
AMRAP 12
1 – 2 – 3 – 4…
Thruster 95/65; Rx+ 135/95
2 – 4 – 6 – 8…
Row Calories
Score = total reps

Strength
Back Squat
1 @ 70%
1 @ 78%
3 @ 83% 3x
3+ @ 83%
WOD
AMRAP 12
1 – 2 – 3 – 4…
Thruster 95/65; Rx+ 135/95
2 – 4 – 6 – 8…
Row Calories
Score = total reps

Strength
Back Squat
1 @ 70%
1 @ 78%
3 @ 83% 3x
3+ @ 83%
WOD
AMRAP 12
1 – 2 – 3 – 4…
Thruster 95/65; Rx+ 135/95
2 – 4 – 6 – 8…
Row Calories
Score = total reps