strength | skill

front squat

5 @ 60 %

4 @ 70%

3 @ 80%

2 @ 90%

1 @ 95%

wod | BIRDBOX

death by EMOM:

4 deadlift #135 / #95 + 5 situps

• increase by 2 deadlifts each minute. always complete 5 situps.

strength | skill

complete the complex 5 times, increasing weight only as perfect forma allows:

1 power snatch, 1 hang power snatch, 3 ohs

wod | MARMALADE

20 min AMRAP:

25 cals

5 snatch #135 / #95

3 bar muscle ups

strength | skill

complete 4 sets

1a. wtd chin ups x 5

1b. 100m weighters walk (50m each arm)

wod | DIGNIFIED

2 rounds for time:

50 power cleans #95 / #65

50 box step ups #50 / #35 & 20″

strength | skill

take 12 minutes to build to a sumo deadlift 1RM

wod | MESSAGE IN A BOTTLE

3 rounds:

800 m run

25 sdhp #75 / #55

50 jumping pull-ups

75 walking lunges

• rest exactly 2 min between rounds

strength | skill

behind the neck push press 7 x 7

wod | HEARTBURN

1 mile run

10 rounds of Bergeron Beep Test

1 round of Bergeron Beep Test =

7 thrusters #75 / #55

7 pullups

7 burpees

strength | skill

Take 15 minutes to build to todays 1RM snatch. Squat or Power.

wod | PIZZA

For 5 min, complete 5 snatch every minute @ 60% of your snatch 1RM

rest 2 min

For the next 5 min, complete 4 snatch every minute @ 70%

rest 2 min

For the next 5 min, complete 3 snatch every minute @ 80%

rest 2 min

For the next 5 min, complete 2 snatch every minute @ 90%