A. Bench Press

5@40%/

5@50% of 90% of 1RM

3@60%/

Then,

3@70%\

3@80% of 90% of 1RM

3+@90%/

B. 4 rounds for Time

25 Hand Release Push Ups

25 Ab Mat Sit ups

400m Run

A. Snatch

5-5-3-3-3-1-1-1-1

B. For Time

10-1 Chest to Bar

1-10 Snatch (155/105)

A. Deadlift

5@40%\

5@47% of 90% of 1RM

3@55%/

Then

5@65%\

5@75% of 90% of 1RM

5+@85%/

B. 15min AMRAP

2-4-6-8-10-12….

Overhead Squat (95/65)

Burpee Box Jump Overs (24/20)

Partner WOD

3 Rounds for time (Each Athlete)

30 Devil Press (50/30)

20 Toes to Bar

800m Run

*One Athlete works while the other rest

**Total of 6 rounds

A. Bench Press

5@40%\

5@47% of 90% of 1RM

3@55%/

Then

5@65%\

5@75% of 90% of 1RM

5+@85%/

B. For Time

1000m Row

50 KB Swings (53/35)

500m Row

40 KB Swings

250m Row

30 KB Swings

A. Front Squats

5-5-3-3-1-1-1

B. For time

50-40-30-20-10

Goblet Squats (70/53)

Ab Mat Sit-ups

A. Push Press

5@40%

5@50%

5@60%

B. Maria’s Going Away WOD

2000m Run

Then,

5 Rounds

5 Deadlifts (225/155)

10 Wall Balls (20/14)

20 Double Unders