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STRENGTH 10 minutes to find a 1 rep max of: 1 push press + 1 split jerk WOD 5 rounds for time of: 5 deadlifts (225135) 10 jumping squats 15 sit-ups

Strength The King of Squats Back Squat 3-3-3-3-3   WOD 3 Wise Men 5 rounds of a 3 minute amrap 1 min rest between rounds 3 Pull ups 6 Burpees 9 Squats

STRENGTH 10 minutes to establish a 3 rep max overhead squat WOD 10 minute AMRAP 12 push-ups 6 supine ring rows 3 squat snatches (9565)

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Strength Spend time warming up to Front Squat WOD weight WOD 5 rounds for time of: 5 Front squats (205135) 10 Ring planks with knee tuck 15 Overhead walking lunges (4525)

STRENGTH 15 mins to find a Clean and Jerk 1 rep max WOD 5 min AMRAP 3 deadlifts (275/185) 6 knees to elbows rest 2 mins 5 min AMRAP 8 Med Ball sit ups 8 wall balls (20/14)

  STRENGTH   EMOM 10   4 PULL-UPS*   advanced: use 10% of body weight   WOD   12 minute AMRAP   5 ring pull-ups 10 jumping lunges 15 push-ups 20 air squats