Bench Press 1@80%, 1@90%, 2x1 @100%

Then max effort @80%

10 min AMRAp & to go as heavy as poss

30 Double Unders

3 uB hang power clean

Starts @m135/f95

Add m20/f10 each round. Must cut weight m20/f10 w/ 2 failed attempt to complete 3ub reps

Or scale by

30 Double unders (30 lat hop o/bar or 2.1 s.u)

5 UB hang power clean (pick one weight)

Shuttle run

10 min AMRAp 2 man team

P1 200m

P2 KBS

100 each partner Sit up

Front squat 5x3 @80%

FT

5 strict press @55%

15 bent over row same weight

20 air squat

5 strict press @65%

15 bent over row same weight

20 air squat

3 strict press @75%

12 bent over row same weight

20 air squat

3 strict press @85%

12 bent over row same weight

20 air squat

2 strict press @95%

10 bent over row same weight

20 air squat

2 strict press @95%

10 bent over row same weight

20 air squat

15.5 cF open workout

Ft

27-21-15-9

Row (calories)

Thrusters rx 95/65 scale 65/45

Deadlift 12x1 @80% emom

10 min ascending ladder

1 muscle up

1 tall boxjump

2 muscle up

2 tall box jump

3-3,4-4,5-5,6-6,7-7,8-8,9-9,10-10 etc

Bench Press 2x2 @75, 2x2 @85, 2x2 @95%

6 Rnds of: 2 min to complete

1 power clean-2 push press- 1 jerk

30 double Unders

Rest with time remaining

20 min AMRAP

200M

3 UB (in a row) power snatch starts @75/55lb adding m20#/f10# each round

Must cut down m10#/f5# if fail to perform power snatch uB twice..

Or scale by using same weight & do

5 UB power snatch RX m115/f85

Ideal is 75% off 1rm power snatch

15 min to work up to

Heavy 5 repper Thrusters

Then

Back squat 6set of 3reps @80% EMOM

3set of 3reps @60% tempo squats

10 min EMOTM

Odd: Max UB reps push up

Even: Max UB rep pull up

Set an ideal repetition that you can maintain each round

18 min

1600m

As many plyo jump as poss with time remaining

Then 3 set of farmers walk 5x around the rig

10 min partner alternating weighted plank holds

CF wod 15.4

Complete as many rep as possible in 8 min of:

3 HSPU

3 cleans

6 hspu

3 cleans

9 hspu

3 cleans

12 hspu

6 cleans

15 hspu

6 cleans

18 hspu

6 cleans

21 hspu

9 cleans

Etc... Adding 3 reps to the hspu each Rnds and 3 reps to the clean every 3 rnds

Men clean @185lb

Women clean @125lb

Scaled

Complete as many reps as poss in 8 min of:

10 push press

10 cleans

Men p.p @95lb and clean @115lb

Women p.p @65lb and clean @75lb

3 set of 2 reps

front squat @75% w/3sec pause

3 min

Jumping Lunges

15 min to go as heavy as possible

Snatch (surprise for a.m. Class only )

Deadlift 10x3 @75% EMOM

10 min AMRAP

200m

Max UB rep Toes to bar