100-10
Squat heavy triple Then 2×5@90% of heavy triple 100 DU 90 sit-ups 80 squats 70 push-ups 60 lunges 50 swings (2/1.5) 40 box jumps 30 burpees 20 hspu 10 mu (bar or ring)
Team WOD
Deadlift, 5×1 @90% or more Then Up to 5 person team WOD 5k row for time, break it up between the team members as you choose.
10 min AMRAP
Friday. Clean and Jerk – 15 min to find heavy single Then once clean and jerk EMOM for 10 min at 85% of heavy single 10 min AMRAP 10/10/10 10 lunges in front rack
6 min AMRAP
Snatch – 10 min to find heavy single Then one snatch EMOM for 10 min at 85% of heavy single 6 min AMRAP OHS 95/65 x 10 1 rope climb
3 Rounds for Time
Front squat 3×5@80% 3 rft 400 m run 10 thrusters 135/95 20 push-ups 30 double unders
21/15/9
Bench 3×5 @ 80-85% 8 min cap 21/15/9 Deadlift 315/225 CTB pull-ups
12 min AMRAP
Back squat 3×5 80-85% 12 min AMRAP 20 swings 20 sit-ups 20 box jump (24/20) 20 shoulder to overhead (135/95) 20 bar over burpees
Fight Gone Bad style
Warm up Form two lines Each athlete performs the movement down the length of the Floor then jogs back and tags the next person in line Lunges High knees Butt kickers Crab walks Side shuffle