5min Core Wod

5 Strict Toes 2 Bar

10 Plank-ups

15 R-twists

1min Plank hold

-Rest 2min-

18min Amrap

4 Box jumps 24/20

5 Hr Burpees

6 Kb Swings 53/35

6 Box jumps

5 Hr Burpees

4 Kb Swings 53/35

*At min 6 and 12 Overhead lunge/overhead plate carry combo (45)

Block Strength

Every 90 seconds, for 15 minutes (10 sets):
Power Clean + Front Squat + Clean

Build over the course of the ten sets.
Every minute, on the minute…
Back Squat
*Set 1 – 40% x 1 rep
*Set 2 – 50% x 1 rep
*Set 3 – 60% x 1 rep
*Set 4 – 70% x 1 rep
*Set 5 – 80% x 1 rep

and then….

Every 2 minutes…
*Set 6 – 85% x 1 rep
*Set 7 – 90% x 1 rep
*Set 8 – 95% x 1 rep