STRENGTH

Deadlift 5X5

WOD

Fight Gone WTF!!

5 Rounds

1 min per station
* Dead Lifts 185/135
* Hand Release Push Ups
* Knees To Elbow

1 minute rest after each round

Dirty 30!!!!

Team WOD – 2 person

2 Rounds

30 Box Jumps, 24/20
30 C2B Pull ups
30 Kettlebell Swings, 53/35
30 Front Rack Walking Lunge Steps, 135/95
30 Toes to Bar
30 Push Jerks, 155/105
30 Dead Lifts, 175/125
30 Wallballs, 20/14
30 Burpees
90 Double Unders
Only 1 bar and each athlete is responsible for changing weights.  Only 1 athlete working at a time!

STRENGTH

Bench Press x 10 min EMOM

: 10 second max effort/reps
:50 rest

WOD

For Time

3 Rounds

400 meter run
10 deadlifts 225/155
20  medicine ball Russian twist

STRENGTH

EMOM – 10 minutes

Every 30 seconds:

8 hand release push ups
8 thrusters @ 95/65
8 hand release push ups
8 over head squats

WOD

21-15-9 reps of:

–  Cleans  @  135 lbs / 95 lbs  ( M / W )
–  Ring dips

B scale weight is:  95 / 65
C scale weight is:  65 / 45

STRENGTH

Back Squat – 3 REP MAX

WOD

For Time

10 Rounds

2 Deadlifts (115/85)
3 Hang Power Cleans (115/85)
4 Push Press (115/85)