Strength
3x Max Effort Weighted Strict Pull-ups (Choose weight/band that will limit you to no more than 10 reps)
Conditioning
7 Rounds For Time (each round is all out!)
10 Chest to Bar Pull-ups
12 Burpees
250m Sprint Run
—Rest 2 min between rounds
*Score is total time minus 12 min of rest
Strength
Strict Press 7×2 (Heavy as possible)
Conditioning
“DT” – 5 Rounds for Time
12 Deadlifts 155/115lb
9 Hang Power Cleans 155/115lb
6 Push Jerk 155/115lb
Strength
Back Squat 5×3 (90% of 1RM)
Conditioning
20 Min Amrap
5 Back Squat 225/155lb (60% of 1RM)
10 KB Swings 70/53lb
15 Weighted Situps
3 Rounds for time
20 Toes to Bar
30 Burpees on to 2 45lb plates
40 Wall Balls 20/14lb
Skill Practice
Work on Snatches for 10 min (power or squat)
Conditioning
5 Rounds (each round is all out!)
10 Deadlifts (60% of max)
5 Wall Climbs (scale: 3 Wall Climbs)
60′ Prowler Push (400/200lb)
—Rest 2 min between rounds
***Write down time for each round
Assistance
3×10 Glute Ham Raises or 3×15 weighted Hip Extensions
Skill/Strength
15 min to find 1RM Clean n Jerk
Conditioning
30 Squat Clean n Jerk For Time 155/105lb
Assistance
3x ME Tire Flips in 1 min
Strength: 4x ME Weighted Strict Pull-ups (Choose a weight or band that will allow for 8-12 reps each set)
Conditioning
2 Rounds for Time:
40 Pull-ups
100 Double Unders (Sub: 200 singles)
1,000m Row
Strength: Bench Press 7×3 (all sets at 85%)
Conditioning
6 Rounds For Total Working time:
12 Ring Push-ups (sub: HR Push-ups)
12 KB Swings 70/53lb
250m Run
—Rest 1 min between rounds
*Score = Total time minus 5 min of rest
Strength: Front Squat 10×2 (all sets at 85% or higher)
Conditioning
“Air Force WOD”
20 Thrusters 95/65lb
20 SDLHP 95/65lb
20 Push Jerk 95/65lb
20 Overhead Squats 95/65lb
20 Front Squats 95/65lb
***4 burpees at the top of every minute
Midline: 4×25 weighted sit-ups
“Epic Chip” Modified Via CrossFit Explode
25 Air Squats
10 Deadlifts 135/95lb
25 Pull-ups
10 SDLHP 135/95lb
25 Burpees
10 Hang Power Clean 135/95lb
25 Box Jumps 24/20″
10 Push Press 135/95lb
25 KB Swings 70/53lb
10 Bear Complex 135/95lb
25 Sit-ups
10 Snatch 135/95lb
25 Push-ups
10 Clean n Jerk 135/95lb
25 Wall Balls 20/14lb
