15 front squat
3 hang snatch
15 deadlift
Run 800m
15 front squat
3 hang snatch
15 deadlift
Run 800m
15 front squat
3 hang snatch
15 deadlift

Block Strength: Build to heavy 1rm snatch then 10m emom at 80% of that number

15min AMRAP
50 burpees (buy in)
-rest of time-
7 k2e
6 kb snatches 53/35
7 box jumps 24/20

Skill: 15min emom 5 med ball clean/10 russian twists

Block Strength 

3×3 deadlift

5×5 hanging leg raise

3×10 good mourning

Endurance: 10min row max distance

18 pull-ups
6 clean and jerk
15 pull-ups
5 clean and jerk
12 pull-ups
4 clean and jerk
9 pull-ups
3 clean and jerk
6 pull -ups
2 clean and jerk
3 pull-ups
1 clean and jerk

*advanced replace pull-ups for rope climbs (1 rope climb=3pull-ups)*

Skill: 5/4/3/2/1/1/1

16 ohs 135/95
16 box jump overs 24/20
16 power cleans 135/95
16 pistols
16 thrusters 135/95
16 burpee pull-ups
16 thrusters 135/95
16 pistols
16 power cleans
16 box jump overs 24/20
16 ohs 135/95

8 Rounds
5 wall ball shots 20/14
5 t2b
5 burpees
5 sdlhp 53/35
bear crawl
shuttle run
bear crawl
rest 1min

Block Strength 

5×5 back squat

4×6 weighted pistols

Endurance: Run 2k

9 Rounds
3 squat clean thruster 135/95
7 Box jumps 24/20
5 reverse walking lunge 45/25

Skill: team sled relay

Block Strength

5×5 power clean

5×5 clean grip high pull

5×5 bent over row

Endurance: 5 rounds row 250 run 250 rest 2min

“Angie”

For Time: 100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

*Complete all reps of each exercise before moving to the next.

After party: 2 rounds 25 russian twists (w/pate) 25 plate g2o

Block Strength: 3/3/2/2/2/1/1/1/1 snatch

Endurance: row 250 rest 1min row 500 rest 1min row 750

5 Rounds
Run 400m
18 Deadlift 185/115 overhand grip

*25min cap*

Skill: Build to heavy 2 rep squat clean/ 10min emom

3 Rounds for time
25yds out and back (50yds total) Double Farmer Carry
25 American Kettlebell Swing
25yds out and back (50yds total) Double Farmery Carry
25 Goblet Squats

Mini wod: 3 rounds 15 russion swings 15 plank push ups 15 plank jumps 15mtn climbers

Block Strength 

3×3 strict press

5×5 weighted ring pull ups

5×5 weighted hspu

Endurance: 3 rounds run 500m (rest 1min)

2 rounds
Run 200m
25 walking lunge steps (95/65)
Run 200m
25 sit-ups
Run 200m
25 front squats (95/65)
Run 200m
25 push press (95/65)