Overhead Squat
10 @ 60%
8 @ 65%
6 @ 70%
4 @ 75%

Strict Press
5 @ 60%
5 @ 65%
4 @ 70%
3 @ 75%

“Half Karen”
75 Wall Ball Shots for Time (20/14)

3 Rounds for Time:
1 Minute of Power Cleans (135/95)
*Rest 1 Minute
1 Minute of Calorie Row
*Rest 1 Minute
1 Minute of Chest to Bar Pull-ups
*Rest 1 Minute

“Endurance Chelsea”
On the 2 Minutes for 40 Minutes:
5 Pull-ups
10 Push-ups
15 Squats
100 meter Sprint

Community WOD
On the 3 Minutes for 30 Minutes:
5 Pull-ups
10 Push-ups
15 Squats
100 meter Sprint

Option #1: Baseline Strength Test
Find a 3RM for:
Overhead Squat
Strict Press
Deadlift

Option #2: Day 1 of 8 Week Strength Cycle
Deadlift
10 @ 60%
8 @ 65%
6 @ 70%
4 @ 75%

Strict Press
5 @ 60%
5 @ 65%
4 @ 70%
3 @ 75%

Complete for Time:
800 meter Run
40 Russian Kb Swings (70/50)
20 V-ups

Power Clean
4 x 8 Unbroken
*Increase weight each round. Rest as needed.

12 Minute EMOM:
Even Minutes: 2 Squat Cleans (185/125)
Odd Minutes: 40 Double Unders

Row 5k for Time

Swiss Ball Core Superset
2 Rounds for Quality of:
20 Lateral Rolls, 10 each side
20 Charlie’s Angels, 10 each side
20 Cauldron Stirs, 10 each direction
10 Knee Tuck
10 Hyperextension
etc…
*See Core Performance book for full list of movements.

Option #1: Baseline Strength Test
Find a 3RM for:
Overhead Squat
Strict Press
Deadlift

Option #2: 
30-20-10-20-30
Double Unders
Medicine Ball Cleans (20/14)
Push-ups
Dessert: Plank Tabata, any style

Find a 3RM for:
Overhead Squat
Strict Press
Deadlift

Endurance WOD
15 Minute AMRAP:
20 Calorie Row
20 Plate Ground to Overhead (45/25)
20 Plate Russian Twists
20 Plate Sit-ups
*Rest 5 Minutes
15 Minute AMRAP:
20 Calorie Row
20 Burpees
20 Toes to Bar

Community WOD
Complete for Time in any order:
1000 meter Row
50 Plate Ground to Overhead
40 Plate Russian Twists
30 Plate Sit-ups
20 Burpees
10 Toes to Bar or Knee Raises

Bench Press
5-5-5-5-5

“Helen”
Complete 3 Rounds for Time:
400 meter Run
21 Kb Swings (50/35)
12 Pull-ups