Strength: 1.  Back Squat (70%/3)4 WOD: With a running clock A.  AMRAP 5 of Burpee BJ Overs, 24/20 Rest 5:00 B.  AMRAP 4 of 10 Meter Shuttle Runs (1 foot must cross the

Strength: 1. Snatch 65%/2 70%/2 75%/2 80%/1 85%/1 90%/1   2. Clean & Jerk 65%/2 70%/2 75%/2 80%/1 90%/1   WOD: “22” AMRAP 22: 22 Wallballs (20/14#) (14/10)SC 22 Power Snatch (75/55#) (65/35)SC

Conditoning EMOMx12: 12 Bar Facing Burpees *Record your slowest time Ninja: < 28 seconds Advanced: < 31 seconds Intermediate: < 34 seconds Novice: < 37 seconds   Stamina Conditioning Tabata TTB 8x (:20

Strength:  Clean & Jerk 60%/3+1 65%/3+1 70%/3+1 75%/3+1 (80%/3+1)2 2.  Front Squat (78%/4)5 WOD: For time: 7-6-5-4-3-2-1 Deadlifts (405/285) Muscle-ups: ring or bar SC: Heavy weight on DL, Double C2B

Strength: Back Squat (80%/4)5   WOD AMRAP 4 “Fran” 21-15-9 Thrusters (95/65#) (75/55)SC Pull-ups Rest 4:00 AMRAP 4 “Diane” 21-15-9 Deadlifts (225/155#) (155/105)SC Handstand Push-ups Rest 4:00 AMRAP 4: “Grace” 30 Clean &

1.  Snatch 60%/4 70%/4 75%/4 (80%/4)2 2.  Snatch Pull (95%/3)4 WOD: “Nasty Girls” 3 RFT: 50 Air Squats 7 Muscle-ups ring or bar  10 Hang Power Cleans (135/95#) SC 14 C2B Pull-Up, 115/75

Strength: Snatch 65%/2 70%/2 75%/2 80%/1 85%/1     Back Squat 60%/3 70%/3 75%/3 (80%3)3   WOD: AMRAP 15: 60 Double-unders 30 Wallballs (20/14#)    (14/10)SC 15 Deadlifts (245/165#)  (185/135)

Conditioning Every 4:00 for 20:00 (5 Rounds): 400m Run 9 TTB 6 Pull-ups Midline Conditioning 50 GHD Hip Extensions    (Good Moring with Bar) SC 40 GHDSU                       (ABMSU)SC 30 GHD Hip Extensions 20

Strength:  Clean & Jerk 60%/3+1 65%/3+1 70%/3+1 (75%/3+1)2  Front Squat (75%/4)5 3.  Barbell Conditioning “Big Clean Complex” 6 Sets: High Hang Squat Clean – Hang Squat Clean – Squat Clean – Push Press

WOD AMRAP 4: 27 Cal Row 27 Burpees 27 Chest-to-Bar Pull-ups Rest 4:00 AMRAP 4: 21 Cal Row 21 Burpees 21 Toes-to-Bar Rest 4:00 AMRAP 4: 15 Cal Row 15 Burpees 15 Pull-ups