Week 4 burgenerFront squat 10×3@89% WOD: 4 rds  45 sec pullups 15 sec rest 45 sec DU’s 15 sec rest

Push press5x3 WOD: 150 KB swings  *10 push-ups at the top of each minute. 

Grace-Kelly Partner WOD 30 clean and jerks 135/95 Then 5 rds Run 400m 30 box jumps 24/20 30 wallballs 20/14 *reps may be divided any way you like with your partner, but run the 400s together.

5×5 Bench press  Single arm Db row 3×10 WOD Tabata Push-ups Hollow rocks CrossFit Endurance: Run 800 Rest 3 min Run 400 Rest 3 min Run 200 Rest 3 min Run 100

Week 3 burgener squat cycleBack squat 10×3@81% WOD: 20-15-10-5 SDHP 95/65 Toes to bar

“1775”30 min partner AMRAP 17 power cleans 135/85 75 air squats Strip off weights, one partner A runs 200m with a plate, then partner B runs 200m with a plate. Reload bar, and start cleans again…