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Strength Press 3-3-3-1-1-1 WOD 21-18-15-12 Push Press (75/45) Barbell Step ups (75/45) to a (20/16”) box  

Strength Back Sqauat 3 -3-3-1-1-1 50%-60%-60%-70%-70%-70% WOD EMOM 10 Mins 3 OHS (135/95) Complete each minute with max reps Double Unders.

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Bullet Proof Shoulders Burgener warm up with emphasis on snatch balance Strength/ Skill 10 EMOM Each minute perform 2 reps snatch balance. Adding weight with

Today is a “Mission of Information” workout. Use the dead results to choose a goal weight during the CFT Strength Dead Lift 5-5-3-3-1 70-77-58-93-101% Complete

Strength Spend 10 minutes finding a Thruster 2rm Test 2 Min. Max Pull Ups 2 Min. Max Push Ups 2 Min. Max KB Swings 2

Bullet Proof Shoulders Strength Push Press 5-5-3-3-1 70-77-85-93-101% Then: Max Reps Dips If you do not have an unassisted Dip then do push ups WOD

Strength Front Squats 5-5-3-3-1 70-77-85-93-101% WOD 5 Rounds for time 5 Front Squats (205/145) 10 Lateral hop burpees (over the bar) 50 Double unders

Strength Deadlift – Load bar to 63% 1RM.  EMOM – 8 sets of 3 double pause deadlifts. WOD “Love Triangle” Teams of 3.  12 Minute