10-13

Teams of 3: 21 minutes 100 Push-ups 100 Power Cleans 115/80 75 Shoulder to overhead 115/80 75 TTB 50 burpees 50 box overs 24/20 **get as far as possible with your team. If you complete all reps before 21 minutes, this WOD becomes an amrap!

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“Brenton”

Strength Strict press 3-3-3 “Brenton” Five rounds for time of: Bear crawl 100 feet Standing broad-jump, 100 feet Do three Burpees after every five broad-jumps. If you’ve got a twenty pound vest or body armor, wear it. Field Training...

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10-11

Deadlift 10-10-5-5-3-3 reps *take your time and focus on perfect mechanics. WOD 16 round tabata Push-up/sit-up (:20 push-ups :10 sec rest, :20 sit-ups :10 sec rest…..)

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10-9

5 sets of Power Clean + 2 Front Squats + 2 Jerks WOD 30 Thrusters, 115/80 30 Pull ups 30 Power Cleans, 115/80 30 Burpees 30 Jerks, 115/80 30 BJ, 24/20″

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10-2

Work this complex from the CrossFit team series Deadlift / hang clean / hang clean and jerk WOD 3 rounds 7 muscle ups (ring or bar) 14 ground to overhead 95/65 400m run *muscle ups can be modified with 14 pullups*

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