Strength
Cleans 10×2

WOD

Death by sprints

First minute one length
Second minute two lengths
Third minute 3 lengths
……

One length equals the length of the main gym, this will be done in the parking lot.

Bench press
75%x5 85%x5 95%x1

WOD

“Lynne”

5 rounds

Body weight bench press for max reps
Pull-ups for max reps.

This is not for time, scale bench as needed.

Back squats
75%x5 85%x3 95%x1

WOD
21-15-9
Deadlift 225/135
Box jump

Push Press
75% x5 85% x3 95% x1+

WOD

Ladder

Burpee 10-9-8-7-6-5-4-3-2-1
Push press 1-2-3-4-5-6-7-8-9-10

Push-press 115/75#

“Half Murph”

800m Run
50 Pull-ups
100 Push-ups
150 Squats
800m Run

Strength

Cleans 10×2 work up to 80% have 4 sets at 80%

WOD

Repeat of “grace”

Strength
Bench Press
70%x3, 80%x3, 90%x3+

WOD

1 Min ME Push up

8 Min AMRAP
10 Kettlebell Swings
15 45lb Thrusters

1 Min ME Push up