Strength: Snatch – 11 EMOM Wave 1 (45%x2, 55%x2, 65%,x1, 70%x1, 75%x1) Rest 1 Minute Wave 2 (70%x1, 75%x1, 80%x1, 85%x1, 90%x1) WOD: 10 rds :30 wallballs :30 DUs :30 rest

Strength: Back squat – 5 x 2 @ 90% WOD: “Tabata Fran” Tabata: thrusters 95/65 Rest 2 min Tabata: pull-ups

Strength: Power Clean – 11 EMOM Wave 1 (40%x2, 50%x2, 60%,x1, 65%x1, 70%x1) Rest 1 Minute Wave 2 (60%x1, 70%x1, 75%x1, 80%x1, 85%x1) WOD: 9 MIN AMRAP  3 Curtis P’s 115/80  6 TTB  *curtis P = 1 power clean + 1 lunge (each leg) + 1 Push...

WOD: Air Force For Time 20 Thrusters (95/65 lbs) 20 Sumo Deadlift High-Pulls (95/65 lbs) 20 Push Jerks (95/65 lbs) 20 Overhead Squats (95/65 lbs) 20 Front Squats (95/65 lbs) 4 Burpees at the top of each minute Elite: “Top Gun” same workout but...

Strength: Back squat – 5 x 3 @ 85% *5 Sets of 3 Reps* WOD: 10 RFT 5 C2B Pull Ups 10 Push Ups 15 Air Squats

Benchmark WOD: “WHITTEN” 5 rounds: 22 Kettlebell swings, 2 pood 22 Box jump, 24 inch box Run 400 meters 22 Burpees 22 Wallballs, 20 pound ball