Strength: Max Shoulder to Overhead in 7 Minutes

WOD:

21-15-9 of:

Front Squats 135/95

Box Jumps

Core: Tabata Planks

STRENGTH) High-Bar Back Squat: 1X8 @ 65%, 1X8 @ 70%, 1X8 @ 75%, 1X8 @ 80% – rest 2-3 min. between each set.

---

WOD: THIS WOD BROUGHT TO YOU BY OUTLAW CROSSFIT

50 Burpees
20 Power Snatches 95/65#
25 Burpees
10 Power Snatches 95/65#

STRENGTH: 4X5 SHOULDER PRESS

WOD:

3 rounds

Air Squats 75-50-25x reps
Double unders 42-30-18x reps
KB swings (53#/35#) 21-15-9x reps

CORE : 12 turkish get ups

STRENGTH: 2X10,2X5 CLOSE GRIP BENCH PRESS

WOD:

21-15-9 REPS

SDLHP 95/65#

BURPEE OVER THE BAR

CORE: 3 MIN AMRAP KTE

High-Bar Back Squat: 1X10 @ 60%, 1X10 @ 65%, 1X8 @ 70%, 1X8 @ 75% – rest 2-3 min. between each set.

-then-

4 rounds for time of:

5 Front Squats 185/120#
8 Strict Pullups
40 Double-Unders

CORE: 3min AMRAP HOLLOW ROCKS