I. Strength
A. Back Squat - 85% x 4 x 4
B. Front Rack Lunge - 4 x 5 e/s
II. Conditioning
6 Rounds:
30 Sec Max Pull Ups
30 Sec Max Thrusters 95/65#
30 Sec Rest
I. Strength
A. Deadlift - 5 x 3 Building
B1. Ring Dip - 5 x Max Reps in 20 Seconds
B2. Ring Pull Up Hold - 5 x 15-20 Seconds
II. Conditioning
5 Rounds AFAP
5 Snatches 135/95#
15 Burpees
I. Strength
Thruster - 5 x 5 AHAP
II. Conditioning
Partner WOD
I. Skill
Progression
A1. Ring Pull Up - 5 x 3 - Rest 30 Seconds
A2. Muscle Up Transition + Slow Negative - 5 x 3
Advanced
A1. Kipping Muscle Up - 5 x 3-5 - Rest 30 Seconds
A2. Weighted Dip - 5 x 5
II. Conditioning
5 Rounds
350m Row
7 Power Snatch 95/75#
3 Bar Muscle Ups or 5 C2B Pull Ups
I. Strength
A1. Deadlift + RDL - 5 x 2+3
A2. Suppinated L Hang - 5 x 15-20 Seconds
II. Conditioning
AMRAP 10
6 HSPU
8 T2B
10 Deadlifts 185/130#
I. Strength
A. Push Press + Jerk - 5 x 2+2 building
II. Conditioning
AFAP
800m Run
15 Push Press 135/95#
Rest 3 min.
800m Run
10 OHS 155/105#
Rest 3 min.
800m Run
5 Squat Snatches 165/115#
I. Strength
A1. Back Squat - 80% x 3 x 5
A2. Kipping Pull-ups - 5 x :30s Max Reps
II. Conditioning
15-12-9
Squat Clean 165/115#
Burpee Box Jumps 24/20"
I. Strength
A1. Press + Push Press - 75% x 3+3 x 4 - Rest 30 Seconds
A2. Chin Up - 4 x 30 Sec Max Effort - Rest 90 Seconds
II. Conditioning
"Time Priority JT"
AMRAP 8
5 HSPU
5 Ring Dips
5 Push Ups
I. Skill Progression
A1. 4 Ring Pull Up + 2 MU Kip - x 4- Rest 30 Seconds
A2. 4 Ring Dip - x 4 @3112 - Rest 60 Seconds
Advanced
A1. 1 Strict Muscle Up + 2 Ring Dip - x 4 - Rest 30 Seconds
A2. 2-3 Muscle Up x 4 - Rest 60 Seconds
II. Conditioning
3 Rounds
750m Row
12 Front Rack Reverse Lunges 135/95#
Rest 2 Minutes
I. Strength
A. 3 Snatch Grip Push Press + 1 OHS @ 80% x 4 - Rest 90 Seconds
Perform the OHS with a slow descent (3-4 seconds)
II. Conditioning
AFAP
50 Wallball
50 T2B
Rest 3 Minutes
Snatch Ladder
3 Snatches 95/65#
3 Snatches 135/95#
3 Snatches 165/115#
3 Snatches 185/125#