Strength
Strict press 5,5,,5,5,5
Same percentage as your squats today

Wod 5 rounds
20 Wallballs 20/14lbs
5 Muscle Ups (sub is 5 bar muscle ups====>or 7 chest to bars or ========> 10 regular pull ups or =======> 13 ring rows)

1. Warm-up
3 Rounds
:60 Goblet Squat Hold
Run 200m
10 GHD Sit Ups

2. Strength
5,5,5,5,5+
65%, 65%, 65%, 75%, %85

The last set is as many reps as possible… Remember you Number you were using the last 4 weeks (90 percent of your max) automatically add 10 pounds to that number.

3 Conditioning (scale appropriately, this is not 45 minute wod, if you use 205 you should be able to do fairly fast singles with that weight)
6 Rounds:
4 Squat Cleans 205/145lbs
12 Box Jump Overs 24/20″
12 Toes to Bar

Strength
Front Squat Light- 4 sets of 10 at about 60 percent

Wod
21-15-9
Deadlifts 225/185 (save our backs)
Burpee Pull ups

*****Sled push/plank holds with a partner*******

Come in, stretch.. bench if you want to, (5 sets of 5)  then………..

Hero Wod

Jerry

Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.

First posted 9 May 2010 (courtesy of CF Mainsite)

FOR TIME:

RUN 1 MILE

ROW 2K

RUN 1 MILE

Dont worry. There is a million ways to scale this and there will be an alternate wod… named Karen.

Strength
10 Minute emom complex- start together
2 squat clean and jerks

Wod-

4 Rounds
10 Dumbell Thrusters 50/35
10 Toes to bar
Run 400M

New You Class
Strength- Strict over head press
Sets up 5 (at least 5, do more if you like) Be sure to do your warm up sets

16 minute amrap Pace yourself
5 Push ups
10 Sit ups
15 air squats
100m Run