STRENGTH

Clean and Jerk

3+1 @ 60%
3+1 @ 65%
3+1 @ 70%
3+1 @ 75%
2 sets of 3+1 @ 80%

WOD

Stamina Training

EMOM X 10

7 Toes To Bar + 7 Overhead Squats 95/65

STRENGTH

Back Squat

8 @ 70%
8 @ 75%
8 @ 78%

WOD

Wise Men

AMRAP 3
Macho Man (135/95)

Rest 3 min

AMRAP 3
Macho Man (155/105)

Rest 3 min

AMRAP 3
Macho Man (185/135)

* 1 Macho Man complex consist of 3 power cleans, 3 front squats, 3 push jerks.

STRENGTH

Bench Press – Find your 5 rep max

WOD

AMRAP] – As Many REPS As Possible in 13 minutes:

–  55 Deadlifts  @  225 lbs / 155 lbs  ( M / W )
–  55 Wall Balls  @  20 lbs to 10′ / 14 lbs to 9′
–  55 Calorie Row
–  55 Handstand Push-ups
SCALED Men/Women, SCALED Masters 40-54, SCALED Masters Women 40-54

–  55 Deadlifts  @  135 lbs / 95 lbs  ( M / W )
–  55 Wall Balls  @  20 lbs to 9′ / 10 lbs to 9′
–  55 Calorie Row
–  55 Hand Release Push-ups
MASTERS Men 55+, MASTERS Women 55+

–  55 Deadlifts  @  185 lbs / 125 lbs  ( M / W )
–  55 Wall Balls  @  20 lbs to 9′ / 10 lbs to 9′
–  55 Calorie Row
–  55 Push Presses  @  95 lbs / 65 lbs  (M / W )
SCALED Masters Men 55+, SCALED Masters Women 55+

–  55 Deadlifts  @  135 lbs / 95 lbs  ( M / W )
–  55 Wall Balls  @  14 lbs to 9′ / 10 lbs to 9′
–  55 Calorie Row
–  55 Push Presses  @  65 lbs / 45 lbs  (M / W )
TEENS (Boys 14-17, Girls 14-17)

–  55 Deadlifts
–  55 Wall Balls
–  55 Calorie Row
–  55 Handstand Push-ups

Boys 14-15 @ 135 lbs and 14-lbs ball to 9′
Boys 16-17 @ 185 lbs and 20-lbs ball to 10′
Girls 14-15 @ 95 lbs and 10-lbs ball to 9′
Girls 16-17 @ 125 lbs and 14-lb ball to 9′
SCALES TEENS (Boys 14-17, Girls 14-17)

–  55 Deadlifts
–  55 Wall Balls
–  55 Calorie Row
–  55 Hand Release Push-ups

Boys 14-15 @ 95 lbs and 14 lbs to 9′
Boys 16-17 @ 135 lbs and 14 lbs to 9′
Girls 14-15 @ 65 lbs and 10 lbs to 9′
Girls 16-17 @ 95 lbs and 10 lbs to 9′

Gymnastics Conditioning

EMOM x 20
ODD – 15/12 calorie row
EVEN – 6 HSPU

WOD

8 min Amrap

2-4-6-8-10-12 . . . .

Push Press (135/95)
Front Rack Lunges (135/95)

* Every time the bar is dropped perform 6 Burpees. NO RESTING ON THE BACK!!!! *

STRENGTH

Clean and Jerks

3+1 @ 60%
3+1 @ 65%
4×3+1 @ 70%

WOD

15 AMRAP

30 Double Unders
15 Sumo Deadlift High Pulls 75/55
30 Double Unders
15 Thrusters 75/55