WOD

Strength & Conditioning Class 3 Rounds 8-12 Strict Press (Barbell) 8-12 Deficit Push Ups 8-12 2 Way Shoulder Raise3 Rounds 8-12 3 Way Ring Row...

Sumo Deadlift 10,8,6,4,2 6 sets for Times 10 Thrusters 135/95lbs 60 Double Unders Rest 60 seconds

Every 2 minutes for 8 minutes 30s of max cleans with 40% 30s of max cleans with 50% 30s of max cleans with 55% 30s...

Bench Press 5,5,5,5,5 OTM for 24 Minutes M!1: 20/15 Cal Row M2: 8-10 Strict HSPU M3: 6 Burpees to Rings + 4 Muscle Ups Then...

For Time 100 Burpees 100 Air Squats 100 Sit Ups 100 Push Ups Glute Accessory Post WOD

Sumo Deadlift 5 sets of 5 building over the sets 21-15-9 Alt DB Snatch 50/35 lbs Lateral Burpees Push Press 95/65lbs Rest 5minutes then repeat

Strength & Conditioning Class 3 Rounds 8-12 Double KB Front Rack Reverse Lunge 8-12 DB Standing Press 8-12 1 arm DB Row 3 Rounds 8-12...

3 Rounds for Time 20 Cal Row (comp train use bike if available) 30 Toes to Bar 20 Back Squats 225/155lbs 10 Devil Press 50/35lbs