Pre WOD TGUs AHAP 4 x 3 WOD 30 bear complexes 135/95 for time 1 bear complex = 1 power clean 1 front squat 1 pushpress 1 back squat 1 push press Rest between sets as needed. Goal is max load in a set. No changing loading during a set (duh).

Pre WOD Strict press 5 x 3 WOD 5 rounds for time of: 9 push press 115/75 9 jumping lunge ( R,L = 1) 9 pull ups Post WOD To be determined

Pre WOD Take 10 to 15 minutes to work on a weakness ( goat ). WOD For time complete all of the following in order: 25 walking lunges 20 pull ups 30 box jumps 24/20 20 DUs or 60 singles 25 ring dips 20 KTE 30 KB swings ( American ) 25/35/53/70 30...

Pre WOD Push press 3 x 5, 3 x 3, 3 x 1, RM WOD 10 minute AMRAP 3 push press ( 75% of 1 RM from above ) 5 slammers 50/40/30/20/10 Post WOD 4 x 50 m waiter walk

Pre WOD Pause back squats 5 x 3 WOD 5 rounds for time 10 overhead walking lunges 45/25 10 Burpees Cash out 400 m run Post WOD Tabata push ups ( total reps )

Pre WOD Strict press 5 x 5 WOD 15 min AMRAP 10 power cleans 115/85 5 shoulders to overhead 115/85 200 m run Post WOD Coach’s choice Good Luck and stay safe Brandon