A.

8 sets:
Front Squat x 1 rep @ 85-90%

B.

for time:

4 rounds:

   15 WBS

   9 burpee box jumps

300m run

3 rounds:

      12 WBS

       6 burpee box jumps

200m run

2 rounds:

       9 WBS

       3 burpee box jumps

A.

8 sets: split jerk

Sets 1-2 = 2 reps @ 65-70% of 1RM
Sets 3-4 = 2 reps @ 70-75%
Sets 5-6 = 1 rep @ 75-80%
Sets 7-8 = 1 rep @ 80-85%

B.

5 sets:

2 mins to complete:

10 Hang Power snatch (95/65)

60 DUs

max cal row

rest 2 mins between sets

score = total cals rowed

A.

Four sets:
incline bench press 2 sets of 6 reps, 2 sets of 4 reps
Single-Arm DB Row x 8-10 reps/side

B.

18 mins of total work

6 min amrap: 800m run buy in + max Cindy

6 min amrap: 600m run buy in + max Cindy

6 min amrap: 400m run buy in + max Cindy

“Cindy”

5 pull-ups

10 push ups

15 air squats

A.

3RM Back squat

B.

then 3-4 drops sets for 3 reps at -10% less

C.

8 min amrap:
2 front rack lunge steps (135/95)
2 TTB
4 front rack lunge steps (135/95)
4 TTB
6 front rack lunge steps (135/95)
6 TTB
…and so on, following the pattern

A.

6 sets:

clean deadlift + clean

B.

for time:

10 power cleans (155/105)

3 wall walks

8 power cleans (155/105)

3 wall walks

6 power cleans (155/105)

3 wall walks

4 power cleans (155/105)

3 wall walks

2 power cleans (155/105)

A

6 sets:

2 front squats

B.

for time:

21 front squats (135/95)

21 pull ups

15 front squats (155/105)

15 CTB pull-ups

9 front squats (185/125)

9 bar muscle ups

A.

8 sets:

Split Jerk

Sets 1-2 = 3 reps @ 60-65% of 1RM
Sets 3-4 = 3 reps @ 65-70%
Sets 5-6 = 2 reps @ 70-75%
Sets 7-8 = 2 reps @ 75-80% 

B.

5 sets: 

in 2:30, complete:
300m run
15 push press (75/55, Rx+ 95/65)

max reps TTB

rest 90s between sets

score = total reps TTB

A.

deadlift 4-3-3-2-2-2 

B.

3 rounds for max reps:

1 minute of rowing (max calories)

1 minute of Russian KBS (62/44)

1 minute plank hold

1 minute of DUs

1 minute rest

A.

Four sets:
incline barbell bench press x 6 reps
single arm DB row x 8-10 reps/side

B.

18 min amrap:

400m run

immediately followed by…

Three rounds of “Cindy”

   5 Pull-Ups

   10 Push-Ups

   15 Air Squats

A.

back squat

work up to a top set of 3 reps @ RPE 8 

B.

4 drops sets of 3 reps at -10% less

C.

for time:

1-2-3-4-5-6-7-8-9-10

double KB front squats (53/35)

burpee box jumps (24/20)