Strength

Strict Press

5x5 + 3-5lbs from last week

WOD

AMRAP 12

3 Power Cleans 185/125

6 Bar Facing Burpees

9 Air Squats 

200 m Run

 After Party

Back Extensions 4x10

Strict Chin Ups 5x5

Strength

Back Squat 

5x5 + 5 lbs from 10/02

WOD

9-12-15

Thrusters 95/65

Pull Ups

After Party

EMOM 5

20 Sit Ups

Barbell at 9 a.m.

Class at 9 a.m.

Strength

Back Squat 

1x5 @ ~80-85%

WOD

200 m Run

9-6-3

Thrusters 135/95

Chest to Bar Pull Ups

200 m Run

15-12-9

Thrusters 95/65

Pull Ups

Strength

EMOM 8

Hang Power Clean

WOD

Every 3 minutes x 4

15/12 Calorie Row

30 Double Unders

7 Burpees over the Rower

After Party

Goal Work/Mobility

Strength

Deadlift 

3x5 @ ~75%

WOD

AMRAP 3 x 3

3 Power Snatch 135/95

6 Handstand Push Ups

9 Wall Balls 20/14

*1 minute rest in between

After Party

Back Squat

2x5 @ 60%