STRENGTH:  

Back Squat

8-6-4-3-2-6 @ 75-80-85-90-95-80%

WOD:  

21-15-9

• Deadlifts (A:  275/185; Rx:  225/155; S:  185/135)
• 400 m Run between sets

CORE:  

• 3 Minute Plank
• Rest 30 Seconds
• 2 Minute Plank
• Rest 30 Seconds
• 1 Minute Plank

WOD:  3 RFT

• 10 Shoulder Press
• 10 Push Press
• 10 Split Jerk (A:  115/85; 95/65; 75/55)

CORE:  100 Abmat Situps

STRENGTH:  BACK SQUAT 

8-6-4-3-2-6 @ 75-80-85-90-95-80%

WOD:  AMRAP (12 Minutes)

• 7 Sit Ups
• 7 Pull Ups

CORE:  

• 30 Superman and 30 Hollow Rocks

Partnered WOD:

• 50 Deadlifts (155/105)
• 50 Hang Cleans
• 50 Front Squat
• 50 Push Press
• 50 Push Jerk

Bar cannot touch ground…

WARRIOR:   Full Maltz

• 400 m run
• 50 pull-ups
• 200 m Farmer’s Carry 45/25
• 50 dips
• 100 pushups
• 50 knees-to-elbows
• 100 sit-ups
• 400 m run

WOD:

STRENGTH:  BACK SQUAT

8-6-4-3-2-6 @ 70-75-80-85-90-75%

AMRAP: 15 Minutes

• 40 Hammer Swings (20/16)
• 10 Pull Ups

CORE: 

30 Mid Bangers

FOR TIME: 

• 800m SB Run or Plate (45/25)
• 30 SDHP (115/85)
• 30 Box Jumps (24/20)
• 30 KB Swings (70/53)
• 30 TTB
• 800 m SB Run or Plate (45/25)

CORE:

• 30 Pendulums

8-6-4-3-2-6 @ 70-75-80-85-90-75%

WOD:  21-15-9

• Floor Press (A: 155/105; Rx: 135/95; S1: 115/75; S2: 95/65)
• Bar Facing Burpees

CORE: 

50 V-Ups

WOD:  3 RFT

• 10 Deadlift (185/135)
• 5 HSPU
• 10 Mountain Climbers (4 count)
• 15 Box Dips (20″)

CORE:  50 KTE

STRENGTH:  Back Squat

8-6-4-3-2-6 @ 70-75-80-85-90-75%

WOD:  AMRAP 12 Minutes

• 100 m Farmers Carry (DB (45/25) or KB (53/35))
• 8 Hang Cleans (135/95)

CORE:  8 Strict Wall Walks 

EMOTM…Until Failure

• 3 Strict Press (A: 95/65; Rx: 75/55; S: 65/45; S2: 45/35)
• 30 Minute Cap

CORE: 

• 50 Hip Extension Leg Raise