Strength
Deadlift- Go off percentages we are using this week, but add 10 pounds onto your numbers from the last 4 weeks.

5,5,5,5,5+

Wod
15 Minute Amrap
5 Deadlit 275/195
25 Double unders (50 singles)
5 Strict Hand Stand Push ups, no kipping for rx  (sub 7 kipping Hand stand push ups, or 12 regular push ups)
Run 200

Strength-
Power position snatch- sets of 2, you can drop the bar between reps, just reset quickly. Catch in a squat if you can, power snatch and then squat if you can, or if you’re new just catch as power snatch
2,2,2,2,2

work by feel, no percentages

Wod
13 Minutes-
First 60/50 calorie bike buy in
Then Amprap
5 power snatch 135/95
10 bar over burpees

Score is rounds of snatch and burpees

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*******