6 Rounds

8 Ring rows

9 Hang clean and jerk 85/55

9 Wall ball shots

9 Back squat 85/55

8 Ring dips

Odd rounds: Run 250m

Even rounds: Row 250

18 Deadlifts 105/75 (partner deadlift hold)

2 Rope climbs/Scale 12 Jumping pull-ups

20 Box Jumps 24/20 (alternating)

2 Rope climbs/Scale 12 Jumping pull-ups

18 Shoulder to overhead 105/75 (partner holds front rack)

*Every 2 Rounds run 200m w/barbell

Block Strength

Front Squat + Jerk
*Set 1 – 55%
*Set 2 – 65%
*Set 3 – 75%
*Set 4 – 80%
*Set 5 – 85%
*Set 6 – 90%
*Set 7 – 95%
*Set 8 – 101-105% of previous 1-RM
Rest as needed

Endurance: Row for 8min

18 Deadlifts 105/75 (partner deadlift hold)

2 Rope climbs/Scale 12 Jumping pull-ups

20 Box Jumps 24/20 (alternating)

2 Rope climbs/Scale 12 Jumping pull-ups

20 Box Jumps 24/20 (alternating)

18 Push press 105/75 (partner holds front rack)

*Every 2 Rounds run 200m w/barbell

Block Strength

Front Squat + Jerk
*Set 1 – 55%
*Set 2 – 65%
*Set 3 – 75%
*Set 4 – 80%
*Set 5 – 85%
*Set 6 – 90%
*Set 7 – 95%
*Set 8 – 101-105% of previous 1-RM
Rest as needed

Endurance: Row for 8min

Block CrossFit – WOD

Metcon (AMRAP – Reps)

18 Deadlifts 105/75 (partner deadlift hold)

2 Rope climbs/Scale 12 Jumping pull-ups

20 Box Jumps 24/20 (alternating)

2 Rope climbs/Scale 12 Jumping pull-ups

20 Box Jumps 24/20 (alternating)

18 Push press 105/75 (partner holds front rack)

*Every 2 Rounds run 200m w/barbell

Run 400m

40 Overhead squats 95/65

40 Sit-ups

Run 400m

25 Front squats 145/95

25 Sit-ups

Run 400m

10 Squat cleans 195/125

10 Sit-ups

Run 400m

Block Strength/Recovery day

* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
– AND/OR –
* Body work from a licensed body worker (ART, Graston, acupuncture, etc…)

Row 6k

1 Kipping Hspu

1 Power clean (115/75)

1 Strict pull-ups

*After every round and 1 rep

*At 4/8/12min 100m overhead plate carry

Skill: Power snatch 2/2/2/2/2/2 (touch and go)

Block Strength

Three sets, not for time, of:
Weighted GHD Hip Extensions x 8 reps @ 2012
Rest as needed
Face-Down Chinese Plank x 45-60 seconds
Rest as needed
Barbell Hip Thrusts x 10 reps @ 21X1
Rest as needed
Reverse Snow Angels x 15-20 reps
Rest as needed

17 Ring push-ups

27 KB Swings (53/35)

17 Toes 2Bar

17 KB Clean and Jerk (53/35)

27 Wall ball shots (20/14)

17 Burpees

*After completing burpees run wod in reverse

Super Tabata: Floor wiper w/plate/Russian twists w/plate (45)

Block Strength

Three sets, not for time, of:
Kipping Handstand Push-Up x 12-15 reps
(work on rhythm and movement efficiency)
L-Seated Rope Climb x 1-2 ascents
(scale to legless, or 2 standard climbs if you don’t have an L-seated climb)
V-Ups x 15-20 reps
(perform as quickly as possible)
Six sets of:
Hang Snatch + Snatch
Rest as needed
Build over the course of the six sets.

Endurance: Row 500m/Rest 2min (continue till pace or form deteriorates

5 Hang power clean 155/105

5 Front rack lunges 155/105

5 Jerk 155/105

5 Reverse front rack lunge 155/105

Skill: Overhead squat 5/5/5/5/5

Block Strength

Every two minutes, for 12 minutes (6 sets):
Power Clean + Clean

Build over the course of the six sets to your heaviest possible load.

Every minute, on the minute, for 8 minutes:
Front Squat x 3 reps @ 80-85%

5 Rounds

6 Thrusters 85/55

8 Box jumps 24/20

-Rest 1min-

Run 600

-Rest 1min-

5 Rounds

8 One legged squats (alternating)

6 Split snatch 85/55

22min Amrap In teams of 2 or 3

15 Ring dips (5 per person)

30 Calorie row (10 cal per person)

15 Plate G2O (45)

10 Sit-ups (per person)

10 Tire flips

*At min 6/12/18 run with 45lb plate as a team

Block Strength

Every two minutes, for 16 minutes (8 sets):
Front Squat + Jerk
*Set 1 – 55%
*Set 2 – 65%
*Set 3 – 75%
*Set 4 – 80%
*Set 5 – 85%
*Sets 6-8 – 90%

Every 2 minutes, for 12 minutes (6 sets):
Back Squat
*Set 1 – 5 reps @ 80%
*Set 2 – 3 reps @ 85%
*Set 3 – 1 rep @ 90%
*Set 4 – 5 reps @ 85%
*Set 5 – 3 reps @ 90%
*Set 6 – 1 rep @ 95%