STRENGTH

Power Clean and Jerk

3 @ 60%
3 @ 70%
2×3 @ 75%

WOD

For Time

800 meter run
30 cal row
25 burpees
20 clusters 115/80

STRENGTH

Heavy Clean and Jerk Single

WOD

[RFT] – Rounds of 21-15-9 reps of:

–  Handstand Push-ups
–  Ring dips
–  Push-ups

STRENGTH

Back Squat

3×3 @ 75%

WOD

3 RFT:

10 Chest to Bar Pull-ups
10 Front Squats (165/110)
10 Burpees

Strength/Stamina

EMOM x 8

3 Power Cleans + 3 Front Squats + 3 Push Jerks (155/105)

WOD – Fight Gone Bad

[AMRAP]  As Many REPS As Possible:

3 Rounds (1 minute at each station)

–  Max Reps Wall Balls  @ 20 lbs / 14 lbs
–  Max Reps Sumo deadlift high-pull  @ 75/55lbs
–  Max Reps Box Jump  @ 20″ / 20″
–  Max Reps Push-press  @ 75/55 lbs
–  Max Calories on Rowing Machine
–  Rest 1 minute

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.