Squat Clean 2-2-1-1-1

Squat Clean for load:
#1: 2 reps @ 70%
#2: 2 reps @ 75%
#3: 1 rep @ 80%
#4: 1 rep @ 85%
#5: 1 rep @ 90%

Back Squat 3-3-2-2-2

Back Squat for load:
#1: 3 reps @ 70%
#2: 3 reps @ 70%
#3: 2 reps @ 75%
#4: 2 reps @ 80%
#5: 2 reps @ 85%

Gymnastics Retest on Monday

We are wrapping up our gymnastics cycle on Monday. Hydrate, rest well, and get ready to crush those pull-ups and push-ups.

Three Round Wednesday

3 Rounds:
5 Minute AMRAP of:
15 Box Jumps
10 Power Snatch (75/55)
40 Double Unders

*Rest 90 seconds between rounds. Pick up where you left off.
Rx+ (95/65)

Overhead Squat 3-3-2-2-1

Overhead Squat for load:
#1: 3 reps
#2: 3 reps
#3: 2 reps
#4: 2 reps
#5: 1 rep

Pull-up Strength or RMUs

4 Rounds:
Max Strict Pull-ups
Rest 30 Seconds
1 Negative Pull-up

*Optional*
Perform 2 Rounds of pull-up work then:
Ring Muscle-up Practice/Max Unbroken RMUs

*Score is total reps – add longest negative to notes

4×3 – It Burns So Good!

2 Rounds for Reps

3 Minute AMRAP of
10/8 Calorie Row
8 Strict Burpees (burpee with full push-up)
*Rest 1 Minute
3 Minute AMRAP of:
30 Double Unders
10 V-ups
*Rest 1 Minute

*Total of 12 minutes of work – pick up at the top each round
*Score is total reps

10 Minutes On A Wednesday

10 Minute AMRAP of:
15 Wall Balls (20/14)
20 Kettlebell Swings (50/35)
20 Med Ball Russian Twists (20/14)

Front Squat 5-5-3-3-1-1

Front Squat for load:
#1: 5 reps @ 70%
#2: 5 reps @ 70%
#3: 3 reps @ 75%
#4: 3 reps @ 75%
#5: 1 rep @ 80%
#6: 1 rep @ 85%

Park WOD

3 Rounds, 5 Minutes on the Clock:
400 Meter Run Buy-In

AMRAP w/Remaining Time Of:
15 Air Squats
10 Up Downs
15 Jumping Jacks
10 Pike Push-ups
*Rest 2 Minutes between rounds, pick up where you left off

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