Run 400m
3 rounds
15 hang clean 95/65 adv 135/95
15 box jump 24/20
Run 400m
3 rounds
15 front squat
15 ring push-ups
Run 400m

Skill: 3/3/3/3/3 zercher squat

Block Strength 

3/3/3 strict press

3 rounds max strict chin ups (rest 2min between rounds)

3 rounds max hspu (rest 2min between rounds)

Run 400m

22 sdlhp 95/65

Run 250m w/med ball 20/16
22 push press 95/65
Run 400m
22 power cleans 95/65
Run 250m w/med ball 20/16
22 power snatch 95/65
Run 400m

AMRAP
3 muscle-ups/9 ring dips
7 box jump overs 30/24
11 deadlift 185/115
15 push-ups (hr)
19 sit-ups
23 burpees (on plate)
Run 250m

round 1-2min/round 2-4min/round 3 complete wod

Block Strength 

5/3/1 front squat

3×10 kb lunge (front rack)

11 min AMRAP
3/6/9/12/15/18/21
front squat
pull-up
double unders

Skill:

5/5/5/5 muscle snatch

3/3/3/3 power snatch

Block Strength 

5/3/1 power clean

3×10 bent over row

6×3 clean grip high pull

Endurance: row 200/rest 30sec (5 cycles)

4 Rounds

20 wall ball shots 20/14
14 pistols
20 kb swings 70/53
200ft broad jump/200ft farmers carry

*odd rounds broad jumps/even rounds farmers carry*

Skill: tabata sprint

Block Strength

5/4/3/2/1/1/1 OHS

6 Rounds
6 split jerks 155/105 (advanced taking from the floor)
8 T2B

Skill: 3/3/3/3/3/3 push press

Block Strength 

5/3/1 deadlift

5×5 ring lowers

max russian swings (2 rounds)

Endurance: Row 2miles

2 wall walks (adv deficit hspu)
4 pull-ups (adv L pull-ups)
bear crawl (adv sled push)
1 tire flip
shuttle run
1 tire flip
bear crawl (adv sled push)
Rest 1min

*Rounds TBD*

Block Strength

3×3 front squat

4×6 pistols adv weighted (alternating legs)

3×10 front rack lunge

10/8/6/4/2
burpee box jump overs (24/20)
5/4/3/2/1
squat cleans (80% of max)

Skill: 30 bear complex for time 65/45 (5min cap)

Block Strength 

3×3 power clean (85%)

6×3 clean grip shrug

5×5 hang power cleans

Endurance: run 500/row 1000/run 1000/row 500