Strength
Push Press
3 sets of 5 Push Press (70-75% of your Push Press)
Push Jerk
3 sets of 2 Push Jerks
(80-85% of your Push Jerk)

Metcon
For time
50 Shoulder to Overhead (135/95)
Every drop, complete 15/12 Bike Cals

Strength
8 sets of 1 Clean complex
1 Hang Squat Clean + Squat Clean + Front Squat
(Use 75-80% of you Max Squat Clean)

Metcon
Amrap for 12 minutes
30 Double Unders
9 Toes to Bar
6 Power Cleans (135/95, Rx+165/115)

Partner WOD
30 rounds of
1 Man Maker
2 DB Step Overs

Then 800m Run together

80 Burpee Pull Ups

Strength
Deadlift
Build to a heavy Single Rep
Complete the following reps
10-8-6-4-2-1

Metcon
For time
21-15-9
Deadlift (185/125, Rx+225/155)
7-5-3
Wall Walks

Strength
5 sets of 5 Back Squat
Build as you go

Metcon
For time
50 Double Unders
50 Sit Ups (Rx+ 30 GHD Sit Ups)
5 Squat Cleans (80% of your 1 rep)
 
40 Double Unders
40 Sit Ups (Rx+25 GHD Sit Ups)
4 Squat Cleans (80% of your 1 rep)
 
30 Double Unders
30 Sit Ups (Rx+20 GHD Sit Ups)
3 Squat Cleans (80% of your 1 rep)
 
20 Double Unders
20 Sit Ups (Rx+15 GHD Sit Ups)
2 Squat Cleans (90% of your 1 rep)
 
10 Double Unders
10 Sit Ups (Rx+ 10 GHD Sit Ups)
1 Squat Clean (90% of your 1 rep)

Strength
Take 15 minutes to find a heavy Front Squat

Metcon
Amrap for 18 minutes
400m Run
15 Front Squats (40% of todays heavy FS)
300m Ski
15 Box Jumps
20 Bike Cals
15 V Ups

Strength
Take 15 minutes to find a heavy Squat Snatch

Metcon
For time
50 Power Snatch (75/55)
30 Pull Ups (Rx+C2B)
50 KBS (55/35)

Strength
Front Squat
8 sets of 2 Front Squats
Build into something heavy

Metcon
For time
1000m Row
1000m Run
100 DB(2) Reverse Lunges (50/35)

Strength
1 Squat Snatch + 3 Overhead Squats
6 sets of 1 Squat Snatch + 3 Overhead Squats
Build as you go

Metcon
10 rounds for time
10 Wallball Shots (20/14)
1 Power Snatch (135/85, Rx+155/105)

HERO WOD THURSDAY

Whitten
5 Rounds for time:
22 Kettlebell swings, 70# / 50#
22 Box jump, 24'' / 20"
400m Run
22 Burpees
22 Wall-Ball Shots, 20# /14#