WOD

Strength

• Front Squat: 1 RM

Wod

For time (CAP 8min)

• 21 KB Swings 24/16
• 21 Thrusters 42.5/30
• 15 KB Swings 24/16
• 15 Thrusters 42.5/30
• 21 KB Swings 24/16
• 9 Thrusters 42.5/30

Midline

• 3x ME Plank holds
  Rest 45 seconds between
  attempts

Wod

4 min AMRAP

• ME Assault bike
  2 min Rest
  4 Min AMRAP
• ME DU
  2 min Rest
  4 Min AMRAP
• ME Run (Every 10m = 1 rep)

Strength

10 Rounds

• 5 Power Cleans + 5 Jerks
  *No prescribed weight

Wod

For Time (15 min cap)

• 150 Burpees
  *Every 15 burpees athletes must
  complete 1 Rope Climb

Strength

Front Squat

• 7×1 @ 75% of 1rm
• 2×7 @50 % of 1rm
  0:00, 1:30, 3:00, 4:30, 6:00, 7:30,
  9:00. 10:30, 12:00

Wod

5 Rounds For Time (10 Min Cap)

30-40-50-60-70

• DU
• 20 Air Squats
• 10 HSPU

Strength

Turkish get up
1-1-1-1-1
in 15min, work to a heavy single for
the day. Single = R+L
*Compare to 6th of October

Wod

15 min AMRAP

• ME TTB
• 200m Run
  Score Is total TTB

Strength

Push Press

• 5×3 @80% of 1rm
• 2×2 @85% of 1rm
• 1×8 @70% of 1rm

0:00, 1:30, 3:00, 4:30, 6:00, 7:30,
9:00, 10:30

Wod

EMOM 10 Mins

• 5 Thrusters
  *No prescribed weight

Wod

Strength

• Front Rack Step Back Lunges
  7×4 @80% of 1rm Front Squat
  0:00, 2:30, 5:00, 7:30, 10:00, 12:30,
  15:00

Wod

For Time (9 min cap)
27-21-15-9

• Deadlifts @80/55
• KB Swings @24/16
• Burpees Over the Bar

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