WOD’s

Strength

Back Squat
5 at 75%
3 at 85%
1+ at 95% 1RM*
*Goal isn’t a PR but AMRAP at 95%.

Then

3 rounds for time of:
Run, 400 m
15 Deadlifts, 225/155 lbs
50 Double Unders

Buyout

4 x 10 Straight Leg GHD with bar

Strength

Deadlift
3 at 70%
3 at 80%
3+ at 90% 1RM

Then

Complete as many rounds as possible in 12 mins of:
12 Kettlebell Snatches, 24/16 kg
50 Double Unders

Buyout

Good Mornings
4 x 10  2 30% of back squat max

Strength/Skill

Every 1 min for 10 mins, alternating between:
1 Squat Snatch + Overhead Squat, 70% 1RM*
10 Wallballs 20/14lbs
* increase weight every set up to 90%

Then

For time: 100 Burpee (Bar Facing)s*
* Perform 3 Power Snatch 155/105 every odd minute starting at 1:00 minute

Buyout

4 x 10 Straight Leg GHD

Strength

Bench Press
3 at 70%
3 at 80%
3+ at 90% 1RM

Then

5 rounds for time of:
10 Box Jumps, 30/24 in
10 Ring Dips *
10 Toes-to-bars
* Rx+ 3 Muscle Ups

Buyout

Bench Press 4 x 10
Triceps Press 4 x 10

Strength

Squat
3 at 70%
3 at 80%
3+ at 90% 1RM

Then

5 rounds for time of:
20 Wall Balls, 20/14 lbs
10 Deadlifts, 225/155 lbs

Buyout

Squat 4 x 10

Straight Leg GHD 4 x 10

Strength

Press 1×5 at 65%
Press 1×5 at 75%
Press 1×5+ at 85% 1RM

Then

Fran

21-15-9
Thrusters 95/65
Pullups

Buyout

4 x 10 Bent over rows

Go for a run or a row and make it long

Strength

Dead Lift
5 at 65%
5 at 75%
5+ at 85% 1RM

Then

21-15-9 reps, for time of:
Overhead Lunge, 95/65 lbs
Burpee (Bar Facing)

Buyout

4 x 10 Straight Leg GHD

Strength/Skill

Every 1 min for 10 mins do:
1 Squat Clean, 50% followed by 3 Pause Push Press, 50% 1RM

Then

The Chief

For 5 cycles: AMRAP in 3 mins of:
3 Power Cleans, 135/95 lbs
6 Push-ups
9 Air Squats
Rest 1 min between each cycle.

Buyout

4 x 10 Straight Leg GHD