Strength

Front squat
1×10@60%
1×8@65%
1×7@70%
1×5@75%
2×3@80%
1×5@75%
1×7@70%

MetCon

5 power snatch
10 burpees
20 sit-ups
4 rounds

Mobility

Roll quads
Stretch quads 2 min each side

Strength

Deadlift
1×10@60%
1×8@65%
1×7@70%
1×5@75%
2×3@80%

Emom 5 min 7 deadlifts at 50-60% + 10 air squats

MetCon

10 push-ups
15 plate to OH
20 pistols/air squats
12 min AMRAP

Strength

Push press
1×10@60%
1×8@65%
1×7@70%
1×6@75%
1×7@70%
Emom 5 min 7 reps at 50-60%

MetCon

10 t2b
15 wallballs (unbroken)
25 double unders
4 rounds

Awesome work by awesome people today! Got some great numbers in with the max backsquat today! Amanda hit 245! Crazy strong!

Strength

Back squat
20 min to establish 1RM

MetCon

12-1 deadlifts 115/155
1-12 pull-ups
For time

Strength

Snatch: skill work for 30 min
4-4-4-3-3-3-2-2-2-1-1-1

MetCon

30 burpees
15 squat clean 155/95
400 m run
4 rounds

Amazing work today!

Strength

5 sec pause back squats
4-4-4-3-3-3-2-2-2-1-1-1

MetCon

15 deadlifts 95/65
9 push press 95/65
4 rounds for time

Strength

Clean Complex
(2 deadlifts + 1 hang clean)

3-3-3-2-2-2-1-1-1
(Progressively increase weight)
1-2-3
(Progressively decrease weight)

MetCon

25 sit-ups
12 burpees pull-ups
10 min AMRAP

Strength

Front squat
1×10@60%
1×8@65%
1×7@70%
1×6@75%
2×4@80%

Metcon
7 OH squats
14 pull-ups
21 double unders
4 rounds for time

75 wallball buyout!

Strength

Push press
1×10@60%
1×8@65%
1×7@70%
1×5@75%
2×4@80%

Emom 5 min 10 reps at 55%

MetCon

“Cindy”
5 pull-ups
10 push-ups
15 squats
20 min AMRAP

Strength
Deadlift
1×10@60%
1×8@65%
1×7@70%
1×5@75%
1×4@80%
1×3@85%

MetCon

Partner wod

15 lunges 135/95
500 m row

15 front squat 135/95
500 m row

Front rack hold 135/95
500 m row

For time

Partners do the opposite of each other but do everything one time.