“Quick Total” 14 minutes to find a 1rm Back Squat 14 minutes to find a 1rm strict Press 14 minutes to find a 1rm Deadlift Your score is the sum of these 3 lifts. *complete the maxes in order, if you find your 1rm before the 14min is up you...

Strict Press 3-3-3 WOD Choose your own adventure Friday! Danny or Jack “Danny” 20 min amrap 30 box jumps 24/20 20 push presses 115/80 30 pull-ups Or “Jack” 20 min amrap 10 push presses 115/80 10 kB swings 53/35 10 box jumps 24/20

3 max effort handstand holds 3 max effort flexed arm hangs WOD “Cardio Theatre” 50 cal bike 1000m row 800m run 25 burpees

Back squat 7-7-7-7 WOD 4 rounds 15 overhead lunges 45/25 (plate) 15 pull-ups

Strength 15 min to build to a heavy set of 7 deadlifts WOD 15 min amrap RX 7 chest to bar pull-ups 9 power cleans 135/95 16 walking lunges Elite: 7 Bar muscle ups 9 power cleans 165/115 16 walking lunges (no weight)

“Snatchtastic voyage” 5 min emom 5 reps *you choose weight Rest 2 min 5 min emom 4 reps increase the weight Rest 2 min 5 min emom 3 reps increase the weight Rest 2 min 5 min emom 2 reps increase the weight Snatches may be power or full