Saturday wod: partner 1000 buy in row or run! 60 wall balls 24/20 60 power cleans 135/95 elite 185/125 60 box jumps 60 deadlifts 185/135 elite 225/185 60 du or 180 singles Partner must do at least 1/3 of work

OHS 4 x10 No need to go super heavy, nice slow reps. Work on great technique “Jackie” 1000m row 50 thrusters (45,35) 30 pullups

Find a heavy set of 1 snatch deadlift + 1 snatch WOD 3 RFT: 15 TTB 15 Push Press, 95/65 rx, 135/95 elite 15 Box Jumps, 24/20 15 OHS 95/65 rx, 135/95 elite

TEAM WOD Teams of 3 (one working, two resting)* 9x200m Row 150 Push Press, 95/65 150 SDHP, 95/65 150 Push Press, 95/65 9x200m Row *Team must hold a single 70/53lb KB the entire duration. If it hits the ground, whole team does 10 Burpees.

Deadlift After a few warmup sets.. 5-3-1 Climb in weight each set WOD 8 min 3-6-9-12-15-… Body weight Deadlifts Strict pull-ups *if BW is too difficult, choose a weight you can Deadlift for a set of 3

Back squats 7×3 across WOD 100 du’s 10 c2bar pull-ups, elite 10 mu’s 20 clusters 135/95 10 c2bar pull-ups, elite 10 mu’s 100 du’s