Strength (18:00): Bench press – 3X5 WOD (18:00): 3XRow 50 seconds, rest 10 secondsRow 40 seconds, rest 20 secondsRow 30 seconds, rest 30 secondsRow 20 seconds, rest 40 secondsRow 10 seconds, rest 50 secondsRecord total meters – don’t reset between efforts
WOD (24:00): 20 minute AMRAP4-8-12-16-20-24 etc.Deadlift (225/155)Box jump (24/20)**run 400m after each round of box jumps
Strength (25:00): Power snatch – 3-3-2-2-1-1 WOD (16:00): In 3:00 rounds complete:10 toes to bar30 double unders5 power clean (155/105)Complete until you miss 3:00 time cap or finish 5 roundsNote rounds completed for score
Strength (35:00): Establish a 1RM Back Squat
Strength (25:00): Establish a 1RM Press WOD (11:00): 21-15-9Power clean (95/75)Bar facing burpee