Deadlift:
5 x 65%, 75% and 5+ x 85%
*When you start a new four-week cycle, add 5 pounds to your 1RMs for bench and shoulder presses and 10 pounds for squats and deadlifts, and recalculate training weights using the new numbers.

AMRAP 15:
20 walking OH lunges 45/25 Fx: 25/15
15 unbroken wall balls 20/14 (2 burpee penalty every time you break on wall balls)
10 burpees

Turkish Get Up Technique:
3 x 10 (5 each side)

EMOM 21:
Min 1: 200 m Run
Min 2: 10 T2B
Min 3: 5 Power Cleans 80%
*Rotating stations

Bench Press
5 x 65%, 75% and 5+ x 85%
*When you start a new four-week cycle, add 5 pounds to your 1RMs for bench and shoulder presses and 10 pounds for squats and deadlifts, and recalculate training weights using the new numbers.

AMRAP 12:
2 Muscle Ups (bar or ring) FX: C2B pull-ups
6 Pistols Fx;KB lunge
12 KB Snatches 24/16, FX: 16/12
*Do not have to Alternate, Hang is exceptable

“Strong people are harder to kill than weak people and more useful in general.” – Mark Rippetoe

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Snatch (squat)
20 Minutes to find Heavy Single

For Time:
120 Double Unders
30 Snatches (squat) at 80% of Strength
120 Double Unders

Plank Finisher:
Accumulate a 5:00 Plank In the least amount of sets possbile

Free CrossFit class tonight at 6:30 pm. No CrossFit Experience needed. Bring a friend and sign up HERE:

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Kipping HSPU Technique OR
Rx: 5 x 3 Strict + 5 Kipping
FX: 6 x 4 Kipping
* Minimal Rest
**feel free to scale up to make this more challenging

Partner WOD: For time
1K Row Buy in:
2 rounds of:
50 WBS 20/14
50 Deadlifts 185/125 Fx: 135/95
50 Box Jump Overs 24/20*
1K Row Cash out
*feet may touch the top of the box, not required to open the hips