SWOD
Deadlift
4 @ 80%, 2 @ 85%+ (From last week),
4 @ 80%, 2 @ 90%,
4 @ 80%, 2 @ 90%+
—————
METCON
10-8-6-4-2

Squat Clean 70/50
Toes to Bar
*2 Rope Climb after each set

WOD
Teams of 2

100 Deadlift 60/43
80 Pull Up
60 Thruster
40 Toes to Bar
20 Hang Cluster
10 Bar Muscle Up
*E2M 6 Synchro Bar Facing Burpee

SWOD
Back Squat
8 @ 75%, 6 @ 80%, 4 @ 85%
8 @ 77%, 6 @ 82%, 4 @ 85%+
—————
METCON
2RFT

12m DB OH Lunge 22.5/15
36 Alt. DB Snatch
12m DB OH Lunge
36 Alt. DB Hang Clean & Jerk
12m DB OH Lunge
36 DB Box Step Over

SWOD
Bench Press
5×4 @ 80%
————-
METCON
AMRAP 9

21 American Swing 24/16
15 Knees to Elbows
9 Ring Dip

CONDITIONING
EMOM 7
10s Bike Sprint

SWOD
Strict Pull Up
Work to 3RM
—————-
METCON
‘Nasty Nancy’
5RFT

500m Run
15 Overhead Squat 57/40
15 Bar Facing Burpee

RX+ 84/57

SWOD
Push Press
5×4 @ 80%
—————
METCON
‘Awful Annie’

50-40-30-20-10
Double Under
50-40-30-20-10
AbMat Sit Up
5-4-3-2-1
Clean 84/60

Rx+ GHD Sit Up, 125/84

SWOD
Deadlift
8 @ 75%, 6 @ 80%, 4 @ 85%
8 @ 77%, 6 @ 82%, 4 @ 85%+
——————–
METCON

a) 1000m Row for Time

b) AMRAP 7
5 Strict Pull Up
10 Push Up
15 Squat

WOD
Teams of 2
5 Rounds

1min Wall Ball
1min SDHP 35/25
1min Box Jump 20″
1min Push Press
1min Row (Cals)
1min Rest

SWOD
Bench Press
5×5 @ 75%
———–
METCON
‘Damn Diane’

3RFT
15 Deadlift 140/93
15 Strict Deficit HSPU

SWOD
Back Squat
10 @ 70, 8 @ 75-77%, 6 @ 80-82%, 4 @ 85%+
————-
METCON
AMRAP 20

5 Weighted Pull Up
10 Weighted Sit Up
15 Goblet Squat
*same weight for all movements