Strength: Back squats 1 x 5 1 x 4 1 x 3 1 x 4 1 x 5 *Start around 80% W.O.D: ”Mary” 20min amrap 5 hspu 10 pistol squats 15 pull ups

W.O.D: 18min Emom Minutes 0-5: 3 power cleans + 3 front squats + 3 jerks Minutes 6-11: 2 power cleans + 2 front squats + 2 jerks Minutes 12-17: 1 power clean + 1 front squats + 1 jerk Immediately into 400m run -then- 20 squat clean and jerks (60/40) For time   *choose your […]

“Nukes” 30min running clock. 0-8mins: 1.6km run Max deadlifts in remaining time (140/100kg) 8-18mins: 1.6km run Max power cleans in remaining time (100/70kg) 18-30mins: 1.6km run Max over head squats in remaining time (60/40kg)

Strength: 15mins to find a heavy 5 rep back squat.   W.O.D: 3 minutes on, 1 minute off. 5 rounds: 30 wall balls (9/6) max effort 10m shuttle runs in remaining time.   *score is the number of shuttle runs.

Strength: Push jerk x 3 W.O.D: Battle of the fittest 2015 Workout “.50 cal” *21*18*15*12*9 Shoulder to overhead *= 50 bar hops

W.O.D: 7min amrap 3-6-9-12-15-18-21… Kettle bell swings (24/16) *20 double unders in between sets 2mins rest 7min amrap 3-6-9-12-15-18-21… Goblet squats *5 burpees in between sets Rest 2mins 200m OH KB waiter carry (24/16) -then 3 rounds- 20 d/u 5 burpees

W.O.D: “Double DT” featuring Cindy. 10 rounds for time. 12 deadlifts (70/45) 9 hang cleans 6 S2OH *complete 1 round of cindy after every round of DT. Cindy = 5 pull ups, 10 push ups, 15 air squats