Bench Press 3 @ 70% 3 @ 80% 3+ @ 90% Take 90 % of your 1rm then add 20 pounds, then take 70,80,&90% WOD Competitor/ Fitness 21-15-9 CTB pullups Squat snatch 95/65 Lifestyle 21-15-9 Jumping pullup Squat snatch 45/35

Hang power snatch + snatch Build to a heavy set for the day WOD Competitor and fitness 5 rounds 21/17 cal bike or 400m run 14 box jump overs 24/20 7 toes to bar Fitness 5 rounds 21/17 cal bike or 400m run 14 step ups 24/20 7 knee raises  

Back squat 3 @ 70% 3 @ 80% 3+ @ 90% Take 90 % of your 1rm then add 20 pounds, then take 70,80,&90% WOD Competitor AMRAP 12 20/17 bike or rower cals 5 muscle ups 14 alternating front rack lunges 75/55 Immediately into AMRAP 12 20/17 bike or...

Bench Press 5 @ 65% 5 @ 75% 5+ @ 85% Take 90 % of your 1rm then add 20 pounds, then take 65,75, & 85% of that number. WOD Competitor/ Fitness 21.3 15 front squats 95/65 30 toes to bar 15 thrusters 95/65 Rest 1 minute 15 front squats 95/65 30...

Power snatch + OHS 1-1-1-1-1-1-1 WOD Competitor 5 rounds 15 swings 70/53 15 burpees Fitness 5 rounds 15 swings 53/35 15 burpees Lifestyle 5 rounds 15 swings 35/26 10 burpees

Back Squat 5 @ 65% 5 @ 75% 5+ @ 85% Take 90 % of your 1rm then add 20 pounds, then take 65,75, & 85% of that number. WOD Competitor 4 rounds AMRAP 3 minutes 12 wallballs 20/14 4 clean and jerks 155/105 Rest 1 minute Fitness 4 rounds AMRAP 3...