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.
Conditioning
20 Min AMRAP
3 Hang Squat Clean 185/125#
4 Push Press 185/125#
6 Front Rack Lunges 185/125#
8 Bar Facing Burpees
12 T2B
WOD Notes: TD = 6-10 rounds. Use same weight for all (3) BB movements. All 13 reps should be done without putting the bar down the first few rounds. Use around 60% of squat clean (moderately heavy). Scaling for T2B = 10 cal ski erg or 12 hang hips above knees.
Team Rage 1st place – Battle at the Burbs
Strength
Front Squat – Work up to heavy single (95%), then do 3×5 tempo @ 70% (5 sec count down/explode up)
Conditioning
Make-up / Skill Day!
Good luck to Ross tomorrow!
Strength
Bench Press – Work up to heavy single (95%), then do 3×5 tempo @ 70% (5 sec count down/explode up)
Conditioning
6 Rounds For Time
50 Double Unders
8 Strict C2B Pull-ups
250m Run
WOD Notes: TD = 14-19 minutes. DU scale = 100 singles. Scale for Strict C2B = strict chin over bar (no kipping). If you can’t do an unassisted pull-up, use a band that will be difficult for 8 reps each round unbroken. 
