WOD

Build to heavy 50′ Sled Push

rest as needed, then:

400m Farmer Carry (AHAP)
*7 Burpees every time you break

Strength/Skill:
For Time
25 HSPU
rest 3 minutes then repeat.

Metcon:
21-18-15-12-9
Power Snatches (95#/65#)
T2B

Skill/Strength:
EMOM7
1 Power Clean + 1 Squat Clean

Metcon:
For Time (7min cap)
CRX
15 MU
7 Squat Cleans (275#/185#)
RX
30 C2B Pullups
7 Squat Cleans (225#/155#)
SRX
30 Pullups
7 Squat Cleans (165#/110#)

After Party:
Row 1K

Meathead Monday:

Bench Press 5-3-1 (75%, 85%, 95%)

DB Bench Drop Sets:
2 Rounds
Males- 8 reps at 100, Max reps at 70,60,50,40.
Females- 8 reps at 60 then Max reps at 40,30,20,15.

3 rounds:
10 DB Rows
10 V-Ups
10 Plyo Pushups

Barbell 9am
Open Gym 10am-12pm

Partner Relay – 5 Rounds(each)

400m Run
15 Wall Balls (20#/14#)
20 KB Swings (53#/35#)

Strength:
Deadlifts 3-3-3+ (80%, 85%, 90%)

Metcon:
“Christine”
3 RFT
500m Row
12 Deadlifts (Bodyweight)
21 Box Jumps (20″)

Opener:
5 Rounds (not for time)
7 Strict T2B
10 Hip Extensions
10 Hollow Body Band Pulls

Metcon:
For Time
50 Pistols (Alternating)
-rest 2 minutes
50 HSPU
-rest 2 minutes
50 DB Snatches (70#/50# – Alternating)

Strength:
EMOM10
2 Front Squats (start at 75% of 1RM)

Metcon:
40 Burpees
15 Thrusters (115#/75#)
30 Burpees
15 Thrusters
20 Burpees
15 Thrusters

After Party:
50 Barbell Rollouts

Strength:
Bench Press 3-3-3+
(80, 85, 90%)

2 Rounds

Bench Press Drop Sets

Men- max reps at 205, 185, 155, 135
Women- max reps at 135, 115, 105, 95
Scale weights accordingly.

Bent over rows 3×10

Burner:
Amrap5
30 Double Unders
15 V-Ups