Back Squat 5@ 75% 3@85% 1 @95% WOD: 60 Kb swings 53/35 40 Goblet squat 53/35 Run 400 40 goblet squat 60 kb swings

Strength: Deadlift 3@70% 3@80% 3@90% WOD: 3 rft 400 run 10 DL 185/125 10 box jumps To get more awesome: 25 pull-ups

Strength: 5 sets of the complex: 1 push press, 1 push jerk, 1 split jerk WOD: 10 min: Complete as many reps as possible of the rep scheme: 3-6-9-12-15-18-… Push Press 115/75 Toes to bar After party: Tabata sit-ups

Strength: Back Squat 3@70% 3@75% 3@80% 3@85% 3@90% WOD: 4 rds Row 600 m 12 burpees 12 thrusters 95/65 Rest 2 min

Strength: 5×5 bench press or floor press WOD: 5 rounds of Cindy 100m run 4 rounds of Cindy 200m run 3 rounds of Cindy 400 m run 2 rounds of Cindy 600 m run 1 round of Cindy 800 m run

Strength: Snatch 4×2 70-85% WOD: 2 rounds for time 15 push-ups 15 kb swings 53/35 15 squat jumps 15 pull-ups 15 kb ground to overhead 15 burpees 15 du’s 15 wall balls