Build by feel – 1 Push Press + 3 Thrusters WOD :90 second plank (accumulate) 30/25 cal row, bike, or ski 50 kb swings 30 toes to bar 50 box overs 24/20 30/25 cal row, bike, or ski :90 second plank Comp: 70/53 Fitness: 53/35 Lifestyle...

Partner WOD 50 box overs 70 deadlifts 50 box overs 70 toes to bar 50 box overs 70 front squats 50 box overs 70 pull-ups Comp: DL 225/155, FS 155/105 Fitness : DL 185/125, FS 135/95 Lifestyle: DL 135/95, FS 95/65

Deadlift 5 @ 65% 5 @ 75% 5 @ 85% WOD Max Reps in 4 minutes 30 seconds 60 seconds of Deadlifts (225/155 lb) 60 seconds of Handstand Push-Ups 45 seconds of Deadlifts (225/155 lb) 45 seconds of Handstand Push-Ups 30 seconds of Deadlifts (225/155 lb)...

Build by feel – 2 Push Press + 2 Thrusters WOD 3 rounds 20 power cleans 20 wallballs Comp: 135/95 Fitness: 115/75 Lifestyle: 95/65

Partner WOD 21 minutes: 0-7:00- find a heavy snatch 7:00-14:00 – amrap 5 HSPUs, 10 pull-ups, 15 air squats 14:00-21:00 amrap calorie row or bike *one athlete works at a time, divide reps anyway you like.

Bench press 12-10-8-6 Drop set @ 50% of your set of 6 WOD 3 rounds 30 curls 30 strict presses 30 bent rows Rest 1 minute Comp/fitness 45/35 or > Lifestyle: no penalty, just complete the reps *each time you break mark a penalty **5 pushups at...