Strength: 1 1/4 front squats 4×5 WOD: 9 thrusters 95/65 9 toes to bar 50 mountain climbers 18 thrusters 95/65 18 toes to bar 50 mountain climbers 9 thrusters 95/65 9 toes to bar

Strength: Deadlift 3×5@75% 3@85% 1@95% WOD: Partner wod 6 min AMRAP 10 deadlift 95/65 5 thruster 95/65 Rest 1 min 5 min AMRAP 5 power snatch 95/65 10 sit-ups Rest 1 min 4 min AMRAP Burpee box over24/20 Competition: 135/85 And t2b instead of...

Strength: 7 minutes to find a max in the following complex: 2 cleans + 2 Front squats + 2 shoulder to overhead WOD: With a partner complete the following in 11 minutes: 800m Run 63 KB swings 53/35 comp 70/53 36 pull ups Then 30 ground to overhead...

Strength: 3 position snatch 3 @ 65% 3@70% Wod: Tabata something different Power snatch 75/55 Box jumps 24/20 Hand release push-ups

Strength: 3 position clean (floor, knee, hip) 3@65% 3@75% WOD: Bear attack 400 m run 9 bear complexes 115/75 200 m run 7 bear complexes 115/75 100 m run 5 bear complexes 115/75

“Jesus Hero WOD” 20 burpees Run 200 40 Front Squats 95/65 Run 400 60 pull ups Run 400 40 Front Squats 95/65 Run 200 20 burpees