WOD

Strength  4 sets: 10-12 Weighted push up  6-8 Strict weighted pull up  AMRAP in 20:00 (ladder style): 5/4 Calorie row  […]

Strength  Deficit front rack reverse lunge  4×8 each leg, non alternating, increasing  *Lunge off of a 45lb plate  For time:

Teams of two.  AMRAP in 35:00 (“You go, I go” style):  10/8 Calorie bike  *Reset monitor 15 American KB swing

Strength Thruster 5×3 increasing  For time: 25 Hang power clean (135,95) RX+(155,105) 50/40 Calorie row  25 Shoulder to overhead (135,95)

Strength  Hang power snatch Work up to heavy single  AMRAP in 15:00 (ladder style): 3 Single arm DB devil press

Strength  Back squat (1&1/4) 3×6 increasing  4 Rounds (33 minutes): With 6:00 on the clock, perform:  400 Meter run  30

Strength Partner Nordic curl  4×6-8 *Focus on slow eccentric 5 rounds for time: 15 Pull up RX+(chest to bar) 12/9

Strength  4 sets: 8-10 Barbell z press 10-12 Inverted row  For time: 21 Hang squat clean & jerk (115,80) RX+(135,95)

Strength  Barbell bench press  50 reps for time Scaled: (115,80) RX: (135,95) RX+: (155,105) *Each person must have a spotter

Strength  Front squat  4×3 increasing  For time: 3 rounds: 15/12 Calorie row  20 Wall ball (20,14) RX+(25,20) Then, 3 rounds: