Strength
Pendlay Row
5×5
WOD
4RFT
20 slamballs 30/20
15 toe to bar
300 m run

Strength
Front Rack reverse lunges
4 x 16 ( 8 each leg )
Superset
With supinated ring rows
4×12
WOD
Teams of 2
AMRAP 5
Ground to overhead 135/95
Alt partners every 5 reps
Rest 2:30
AMRAP 5
Wallballs 20/14
Alt partners every 15 reps

Skill
3 sets
1- :45-:60 hollow hold
2- farmers carry AHAP
3 lengths of CF floor
3- 40 lateral hops
WOD
3 sets
5:00 clock
Row 500
20 box jump over 24/20
Max dubs
Rest 5:00 between sets

Strength
Shoulder Press
8×1
@ 55,65,70,75,80,85,90,95
Lift every 1 min
Then
3×1
@ 95%+
Lift every 2 min
WOD
“JT”
21-15-9
Handstand push up
Ring dips
Push ups

Strength
Back Squat
5@55%
5@65%
3@75%
2@85%
2@90%
THEN
2×10 @70%
WOD
21-15-9
Power clean 135/95
Chest 2 bar pull ups

For time:
1 mile run
WOD
14.5
21-18-15-12-9-6-3
Thrusters 95/65
Bar Facing Burpees

Olympic
Clean and jerk
Build to 1rm for the day
WOD
AMRAP 9
3 power clean 185/125
6 box jumps 30/24
9 push ups

Strength
Push Press
5×3 (start at 70%, then climb)
WOD
Teams of 2 complete 4 full rounds each
10 Power Snatch
10 Box Jump 24/20
300m Row

Gymnastics
3 RNFT
ME – Strict Pull-ups
Rest 1 min
ME Strict HSPU (mod 3-5 wall walks)
Rest 1 min
16 ALTERNATING pistol squats (Lurong Mod [alt toe touch] x 32)
Rest 1 min
WOD: AMRAP 15
5 C2B pull-ups
10 HR push-ups
15 Wall Ball Shots 20/14

Filthy Fifty

For time:
50 Box jump
50 Jumping pull-ups
50 Kettlebell swings
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press
50 Back extensions
50 Wall ball shots
50 Burpees
50 Double unders