WOD

Complete For Time

10 Rounds

5 Pull Ups or C2B

30 Double Unders

3 C2B or Bar Muscle Ups

2 Deadlift (225/155)(315/225)

12 Min EMOM

5/7 Snatch (95/65)(115/75)

15/12 Cal Bike

15/10 T2B

12 KB Lunge (53/35)(70/53)

Then

Week 6 Front Squat

Add +10 To Your 1 RM Front Squat then take 90%

3 @ 70%

3 @ 80%

3+ @ 90%

1 x 20 @ 50%

5 Rounds

400 Meter Run

10 Power Clean (135/95)(185/125)

15 Box Jumps (24”/20”)

25 Minute Time Cap

10 Minute AMRAP

10 KB Snatch (50/35)

12 Push Ups

14 KB Deadlift

16 Sit Ups

Then

Week 6 Bench Press & Deadlift (Bench is +5 of your 1 RM and Deadlift is +10 of your 1 RM)

3 @ 70%

3 @ 80%

3+ @ 90%

1 x 20 @ 50%

8 x 2:00 Interval

(20/15)(25/20) Cal Row

Max Rep Wall Balls (20/14)(11’/10’)

Rest 2 Minutes Between Rounds

20 Minute AMRAP

50 Double Unders

15 Seated DB Press OR HSPU

5 Power Clean (175/125)(225/155)

15 Minute EMOM

15/10 Cal Ski

15/10 GHD Sit Ups OR 10 Med Ball GHD Sit Ups (20/14)

100’ Sled Pull (125/75)

15/12 Cal C2 Bike

20 Med Ball Bear Hug Squats (20/14)

THEN

Week 5 Front Squat

Add + 10 To Your 1 Rep Max Then use 90% of that for your new base for the percentages

5 @ 65%

5 @ 75%

5+ @ 85%

1 x 20 @ 50%

Complete For Time

10 Rounds

(15/10)(20/15) Cal Bike

10 Pull Ups

10 Push Ups

Rest 1 Minute after every 2 rounds

RX+ with weight vest

8 Minute EMOM

Min 1 = (15/12)(20/15) Cal Row

Min 2 = 10/15 Burpee

Then

Week 5 Deadlift & Bench Press

We will add 5lbs to your Bench 1 Rep Max and 10lbs to your Deadlift 1 Rep Max.  Then calculate your 90% from there.

5 @ 65%

5 @ 75%

5+ @ 85%

1 x 20 @ 50%