20 min Bear Complex = Power Clean, Front Squat, Push Press, Back Squat, and second Push Press. Build to 1 RM WOD: 5 RFT 5xBear Complex 70/50 100m All movements must be completed to their individual standards before moving onto the next 1 e.g The Clean to Front Squat, to Push Press is not a […]

Warm up movements then WOD: 12 min AMRAP 15 Hang Cleans 45/30 12 Front Rack Lunges 9 HSPU 10 Min to Set a 1 RM Squat Snatch 12 min AMRAP (Time to FLEX) Complex of: 4 Snatch Grip Deadlift 45/30 4 Hang Snatch 4 Snatch Grip Push Press (Behind the neck) Complex must be UNBROKEN. […]

14 min E2MOM Max Unbroken Wall Balls 12/9 WOD: 16 min AMRAP Clean and Jerks 70/45 2 * 4 * 6 * 8 * 10 * 12 * 14 etc * = 5 burpees

Strength = 15 Minutes Dumbell Over Head Press 4×6 (Heavy) WOD: 5 Rounds For Time 8 DB Thrusters 22.5/15 10 Toes to Bars Rest 2 min 4 Rounds for time 8 DB Thrusters 22.5/15 10 Push Ups Rest 2 min 3 Rounds for time 8 DB Thrusters 22.5/15 10 Burpees

12 min EMOM Odds: 12-15 Box Jumps Evens: 100m Run WOD: 20 min AMRAP 12 SDHP 50/35 12 Box Jump Overs 12 STOH 50/35

Strength = 20 min Back Squat 6×3@HEAVY (Last set should be 3RM) WOD: 30 min Cap 100 Pull Ups 100 Push Ups 100 Air Squats 100 Sit Ups Scale = Sets of 20 each movement

“Flex Friday” Demonstrate and warm up movements, then: 4 RFT 10 Strict Chin Ups 10 Strict Dips 10 Strict Over Head Press 40/25 3 mins rest 4 RFT 10 Pull Ups 10 Dips 10 STOH Buy Out = ***TOP SECRET***

Warm up all movements then: WOD 6 min AMRAP 8 Thrusters 50/35 8 HSPU Rest 3 min 6 min AMRAP 8 Clean and Jerks 50/35 50m run Rest 4 min 6 min AMRAP 8 Thrusters 50/35 8 HSPU Rest 3 min 6 min AMRAP 8 Clean and Jerks 50/35 50m run

10 min to warm upto 10RM Kettlebell Snatch (each arm) WOD: 21-15-9 KB Swings 24/16 Pull Ups Rest 2min 15-12-9 KB Snatch C2B Rest 2min 12-9-6 KB OHS Bar Muscle Ups

Hero WOD: Sgt. Manahi For time Buy in; 28 Deadlifts in pairs 90/60 Then 4rounds of 209m run 19 Push up 20 OH lunge 20/10 19 Pull up 43 Air squat