1.  Dead Lift 1RM 2.  EMOMx12 Odd:  5 Dead Lifts  – you choose the weight Even:  5 Weighted Pull ups – you choose the weight 3.  Run 10x Mailbox and back, :30 rest

Rest Day

1.  AMRAP 10: up ladder of 5-10-15-20-25-30… Wall Balls 30/20 – as high as possible. 5 Hang Power Clean, 165/115 between every set of wall balls. 2.  Snatch Complex work up to heavy set of: Power Snatch + Hang Squat Snatch + Squat Snatch 3.  Jerk work up to a 3 rep max jerk – must be cleaned […]

1.  “Surfer on Acid” 3 RFT: 400m Run 21 Burpees 2.  C2B Progression EMOMx7:  5 unbroken C2B 3.  Back Squats 3×3 across – heavy

Strength Push Press 5-5-3-3-3-1-1-1-1 WOD In front of a clock set for 12 minutes: 1 minute of  box jumps 30/24 1 minute of  sumo deadlift high-pulls 115/80 2 minutes of box jumps 2 minutes of sumo deadlift high-pulls 3 minutes of box jumps 3 minutes of sumo deadlift high-pulls