Strength
Bench Press – 7×2 @ 90% + 1 ME set @ 70%
Conditioning
For Time
Run 800m
9 Ring Muscle-ups
2 Rope Climbs 20ft
7 Ring Muscle-ups
2 Rope Climbs 20ft
5 Ring Muscle-Ups
2 Rope Climbs 20ft
Run 800m
WOD Notes: TD = 11-17 minutes. Scaling for MU = GI Janes 15-12-9 by round. Scaling for RC = Climb to 15ft or 1 Lap sled Pull (full length of rope).
Battle of the Boxes – Snatch ladder
Strength
Snatch – 4×2 (touch n go) @ 85-90%
—You may drop in between reps if you don’t feel comfortable hanging on
Conditioning
15 Min AMRAP
3 Power Snatch 155/105#
6 Overhead Squat 155/105#
12 T2B
15 Cal Row
WOD Notes: TD = 4-6 rounds. PS weight is 70% of 1RM PS (you should be able to do OHS unbroken every round). T2B Scale = 12 knee above hip or scale reps to 6-8 (where you physically touch bar). You may sub a 250m run each round instead of row, if there aren’t enough rowers. We will be running thursday, so keep that in mind.
5:30am (BABC) rolling in deep!!
Strength
BB Complex – 2 touch n go full clean + 2 Split Jerk
—4 sets total. Do 1 set every 2 minutes 80-85%
Conditioning
3 Rounds For Time
1 Round of “Heavy DT” 205/135#
20 Bar Facing Burpees
Extra Work
8 Min EMOM – 1 Prowler Push (heavy) 60ft
WOD Notes: TD = 9-15 minutes. Weight should be heavy enough to where you have to break up the cleans a few times each round, but jerks should be unbroken. Stepping over bar is considered scaling when doing the burpees.
1st place – Summer Slam!
Strength
Back Squat – 6×2 (tempo) @ 80-85%
—5 sec count down, drive up fast
Conditioning
20 Min EMOM
Odd = 15 Wall Balls 20/14#
Even = 15 KB Swings 70/53#
WOD Notes: TD = 12+ minutes. You are finished the WOD as soon as you no longer complete the reps in desired minute. WB height is 10ft for RX. 
Conditioning
For Time
200 Double Unders
2 Legless Rope Climbs 15ft
100 Wall Balls 20/14#
2 Legless Rope Climbs 15ft
1200m Run (800m with 20/14# WB)
WOD Notes: TD = 14-19 minutes. You may scale WOD by doing 2 rounds (cut reps in half). DU scale = 400 singles. Legless scale = use legs, climb 20ft. Drop WB in the gym after 800m, then sprint 400m. 
Strength
Front Squat – 5×3 (5 sec pause in bottom) @ 75%
Conditioning
Make-up / Skill Day!
Dan H – 315 Hang Clean PR!
Strength
Bench Press – 5×3 @ 85%
Conditioning
7 Rounds (interval style)
5 Push Jerk (75%)
10 T2B
12 Burpees
—Rest 1 minute between rounds
WOD Notes: TD = Each round should last 60-75 seconds. PJ weight should be heavy for 5 unbroken reps. If you can’t do 10 T2B (physically touch the bar) in less than 30 seconds, either scale the reps to 5-7 or do 8 cal ski erg. Each round is 95% effort, so DO NOT hold back! You have 1 minute rest between rounds, so recover then! Subtract 6 minutes from your time at the end & record that.
Strength
Snatch – 15 Min to Work up to a heavy single + 1 min amrap @ 70% (aim for 7+ reps)
Conditioning
3 Rounds For Time
500m Row
30 Alternating Pistols
10 Deadlifts 275/175#
Extra Work
Tabata Ski Erg
WOD Notes: TD = 10-15 minutes. You may sub 20 walking lunges with a heavy DB in the Front Rack if you can’t do pistols. You should be able to do the 20 reps in 2 sets or less. DL weight is around 60% of 1RM. 
Strength
Hang Clean – 15 Min to Work up to a heavy 1RM
—Your choice between power/full, however full is preferred
Conditioning
21-15-9
Power Cleans 185/125#
C2B Pull-ups
Box Jump Overs 30/24″
Assistance
4×8 Ring/Bar Dips (weighted – should be difficult for 8 reps)
WOD Notes: TD = 8-15 minutes. PC weight is between 60-65% of 1RM. You may scale C2B to chin over bar. Box jump overs are a little higher than normal. You don’t have to open hips while standing on the box.
Strength
Back Squat – 5×3 (5 sec pause in bottom) @ 75%
Conditioning
4 Rounds For Time
5 Burpee Ring Muscle-Ups (sub: 10 GI Janes)
14 single arm DB thrusters 60/40# – 7R/7L
Run 400m
Midline
Tabata Hollow Rock Hold
WOD Notes: TD = 12-18 minutes. For the GI Janes, try to jump right from the burpee into the pull-up without the swing & kip. We will be doing pull-ups tomorrow. For the thrusters, you must do 7 with the right arm before moving on to 7 with the left.
