Strength
Squat Clean + Front Squat 5x2
10:00 EMOM
MIN 1 - 1 Squat Clean + 1 Front Squat (building)
MIN 2 - :30 Row (moderate)
(Score is Weight)
WOD
"I Believe You Have My Stapler!"
FOR TIME
10-8-6-4-2
Front Squats 185#/125#
500m/450m Row after every set
*Barbell comes from the floor
Strength
Overhead Squat 1x3
ON A 10:00 RUNNING CLOCK
Build to a Heavy/Mod-Heavy 3-Rep Overhead Squat*
*Bar comes from the ground
(Score is Weight)
WOD
"We Stand for Freedom"
FOR TIME
25 Burpee Box Jump Over (24"/20"
50 Overhead Squats 95#/65#
25 Burpee Box Jump Over 24"/20"
50 Front Squats 95#/65#
25 Burpee Box Jump Over 24"/20"
50 Back Squats 95#/65#
WOD
"Chevy Bel Air"
For Time:
9-7-5
Front Squats 155#/105#
Ring Muscle Up
-@10:00-
5-7-9
Front Squats 155#/105#
Ring Muscle Up
Strength
Bench Press 5x5
Every 2:00 x 5 sets
5 Bench Press @ 70% OR RPE 7
Strength
Power Clean + Push Jerk 8x3
Every 1:30 x 8 sets
2 Power Cleans + 1 Push Jerks @ 65% OR RPE 6
WOD
"Freesia"
3 sets
4:00 AMRAP
75 Double Unders
15 Front Squats 135#/95#
75 Double Unders
Max Power Cleans 135#/95# in the remaining time.
-rest 2:00 between sets-
(Scored by Total Power Cleans Reps)
