Barbell: Tempo Front Squat 4×3 @ 5 seconds down, 3 seconds pause at bottom X 1 second up @74-78% *roughly 5lbs more

WOD: Grace
30 Power Clean and Jerk 135/95
*choose a weight to go fast

Push/Pull: 5 sets:
10 wtd pull ups
5 strict press
*add 0,5,10lbs from last week

WOD: 5 rounds for time:
5 DL 275/195
50 DU
10 GHD sit up

Barbell: Back Squat 4×5
*Beat last weeks score by 0,5,10lbs

WOD: 4 sets:
Backward Sled pull 1 way 225lbs/155
15 Slam balls
30 Air Squats
Rest 2 Minutes

WOD: AMRAP 10
50′ walking lunge
8 plyo push ups
12 cals on rower
Rest 3 Minutes

AMRAP 10
10 Kipping pull ups
15 Ab mat sit ups
10 RKBS
Rest 3 Minutes

AMRAP 10
10 Knees 2 Elbows
100′ Farmers Carry As Heavy As Possible
10 Ring Dips

Barbell: Power Clean + 5 Push Press
*beat last weeks score by 0,5,10lbs

WOD: Every 6 mins for 3 sets:
400m Run
15 burpee
15 Box jump step down 30/24″

Barbell: Tempo Front Squat 4×3 @ 5 seconds down, 3 second hold at bottom X 1 second up @74-78% *roughly 5lbs more

WOD: EMOM 15
Min A: 10 Renegade rows
Min B: 100′ Overhead KB carry
Min C: Pull Ups
*perform both arms in the same min on B

Push/Pull: 5 sets:
10 weighted pull up
5 strict press @87% of last weeks score

WOD: 4 rounds
15 Toes 2 Bar
10 Power Snatch 95/65
50 Double Unders