WOD - Part A:
3 x 3 Deadlifts
3 x 5 Strict Press

WOD - Part B:
As many rounds in 12 minutes of the following:
Deadlift, hang power clean, jerk, back squat, jerk from behind neck
Rx:  40/20; Rx+: 60/40



WOD - Part A:
8 minutes to find a max Snatch (full squat);
8 minutes to find a max Power Clean;
8 minutes to find a max Jerk.

WOD - Part B:
Complete as many rounds as possible in 7 Minutes:
4 Bar Muscle Ups (scale to Chest to Bar / Pull Ups)
6 DB or KB Squat Clean and Jerk










WOD - Part A:
One round - rest one minute;
Two rounds - rest two minutes;
Three rounds.

3 Power Clean and Jerk
7 Back Squats
(Rx: 50/30; Rx+: 80/50)
Time Cap:  16 Minutes

WOD - Part B:
AMRAP 10

2, 4, 6, 2,4, 6, 2, 4, 6.... Reps of:
Hang clusters (Rx: 45/25; Rx+: 75/45)
T2B






Blake 
For Time - 4 rounds

100 foot Walking lunge with 20/10 kg plate held overhead 
30 box jumps (24/20 inch box) 
20 wallball shots (10/7 kg) 
10 handstand push-ups

Time Cap:  40 minute 
 



Workout A:
Find a max Deadlift and OHS

Workout B:
AMRAP 15
8 Power clean (40% max, Rx: 30/15, Rx+ 45/30)
10s L-hang
8 Burpee box jumps (24/20)





Workout:
1200m Run
120 Should to Overhead (30% max, Rx: 20/15, Rx+ 40/20)
120 T2B
Time Cap:  30 Minutes



Workout A:
Find a max Strict Press and a max Back Squat

Workout B:
Complete five rounds for time of:

14 Power Clean and Jerk (50% max, Rx: 60/40, Rx+ 60/40)
300m run
Time:  25 min cap




Workout A:
3 x 1 Snatch (full)

3 x 1 Power Clean and Jerk
 
Workout B:

Two rounds for time of:
20 Snatch (full) (45% max, Rx: 25/15, Rx+: 40/25)
30 Ring dips
60 DU
Time Cap:  15 minutes



Workout A:
Four Rounds of:
4 mins work, 2 mins rest:
10 OHS
10 Power Clean & Jerk
(60% of average max, Rx 45/25, Rx+ 75/45)

Workout B:
10 Minute Ladder 1,2,3....:
T2B
HSPU




WOD A

5 x 4 Deadlifts
5 x 4 Front Squats

WOD B

100m Row
5 Push Ups
200m Row
10 Push Ups
300m Row
15 Push Ups
Rx+ Clap Push Ups























WOD A:
2 x Speed Deadlifts (65% of Max)

WOD B:
5km Run Time Trial
(Time Cap:  35 Minutes)





PARTNER WOD

240 Cal Row
180 T2B
180 Ring Dips
(Time Cap:  45 Minutes)




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