WOD’s

Front Squat 1×5 at 65% 1RM Front Squat 1×4 at 70% 1RM Front Squat 1×4 at 75% 1RM Front Squat 1×3 at 80% 1RM

Then:

Shoulder Press 5×5
find heaviest weight possible for 5 reps.

Then:

Annie

50-40-30-20-10 reps, for time of:

Double Under
Sit-up (abmat)

Power Cleans, Front Squats, Squat Cleans and Split Jerks
7 sets to be performed as complex in the following rep scheme at 85% of Clean and Jerk
3, 3, 1, 1

Then:

As many reps as possible in 7 mins of:

Squat Clean & Jerk, 115/75 lbs

Snatch Lift Off + Snatch Pull 2×3 at 80% 1RM, 4×3 at 85%

Then:

Complete as many rounds as possible in 10 mins of:

5 Handstand Push Ups
10 Thrusters, 95 lbs
30 Double Unders

“Filthy Fifty”

For time:
50 Box Jumps, 24/20 in
50 Jumping Pull-ups
50 Kettlebell Swings, 16/12 kg
50 Walking Lunges
50 Knees To Elbows
50 Push Press, 45/35 lbs
50 Back Extensions
50 Wall Balls, 20/14 lbs
50 Burpees
50 Double Unders

Clean & Jerk 3-3-2-2-2-1-1-1-1-1
Work up to 90% 1rm max

Then:

Complete as many rounds as possible in 12 mins of:

4 Shoulder Press, 75/55 lbs
8 Sumo Deadlifts, 75/55 lbs
12 Front Squats, 75/55 lbs