3 Rounds

22 kb swings 53/35

33 sit-ups

22 sdlhp 53/35

Block Strength 

press 4 reps@60%/70%/75%/85% of 1rm

10 emom 4 reps@60%of max

Endurace: run 1k rest 2min row 1k

e2mom 12 rounds

3 hspu

sprint (40ft)

6 pull-ups

sprint (200ft)

jump overs

Block Strength: Re-test front squat

Endurance: run 2k

 

30/25/20

ohs 95/65

hang clean 95/65

deadlift 95/65

Skill: 2/2/2/2/2/2 front squat mobility 

Block Strength: re-test week power clean 

Endurance: row 1k rest 5min row 1k

Open 12.3

Complete as many rounds and reps as possible in 18 minutes of:

15 Box jumps (24″ / 20″)

12 Push press (115lb / 75lb)

9 Toes-to-bar

Skill: snatch grip press 3/3/3/3/3

Block Strength: re-test week power clean

Run 800m (buy in)

1/2/3/4/5/6/7/8/9/10

Front squat (60% of 1rm)

15 double unders

Run 800m (cash out)

Skill: squat clean + 2 front squat (build up to a heavy single)

Block Strength: re-test week deadlift (1rm)

Endurance: 50 yard sled sprint (2-45)/50 yard sled drag(4-45)

 

Partner WOD

12 wall ball shots

12 hrhf push-ups (hand release high five)

12 wall ball sit-ups

12 db burpees

*5 rounds each round is 3min followed by a 1min rest*

Tabata skill: jump squats/t2p/russian twists

Block Strength 

Re-test strict press find you 1rm

Endurance: Row 500 for time rest time it took to complete 4 rounds

9 Rounds

11 ring dips (strict)

4 kb lunges 53/35

11 kb swings 53/35

4 kb lunges

11 kb clean and jerk 53/35

4 kb lunges

11 kb squats 53/35

Shuttle run

*every round is 1:30 then rest 30sec*

After party: 4 rounds row or run 250m 15 plate g2o 55/35

10/9/8/7/6/5/4/3/2/1
Thrusters 115/75
Bar hop burpees

Skill: 5/4/3/2/1/1/1 snatch balance

Endurance: 4 rounds run 600m rest 1min

5 Rounds

15 push-ups (hr)

12 t2b

Run 250m

*on rounds 1/3/5 run is to be done with a plate 45/25*

Tabata skill: floor wipers/plank/russian twists