STRENGTH: 1. Back Squat- 15min to 2-3RM 1 x 20+ @ 50% 2. T2B- 3 x sub max 2b. Weighted SU- 3 x 20 METCON: 21-15-9 Wall Ball KBS E80Lap

Bench Press 15min to 2-3RM (convert to 1RM) Then 1 x Failure @ 50% Pull Ups/Ring Row/Bent Row 3 x Sum Maximal Reps METCON 10 Alt. RFT w/partner 10 Hang Power Clean (115/75) 10 HRPU 10 Box Jumps

STRENGTH/SKILL: 1. P. Snatch + Pause OHS + H. Squat Snatch 10min to moderate weight 2. P. Snatch + H. Squat Snatch 10min to heaviest weight METCON: 4 to 7 Rounds E3M 400m Run 10 Wall Balls You must complete a minimum of 4 rounds. Score is number of successful 3min rounds. 

STRENGTH/SKILL: 1. P. Clean + Pause F. Squat + Hang Squat Clean 10min to moderate weight 2. Power Clean + Hang Squat Clean 10min to heaviest weight METCON: 2 Rounds w/partner 2min Max Reps G2O 2min Max Reps Lateral Burp 2min Max Reps Fron Squat 2min Max Reps Pull Ups Split each two minutes up Read more about WOD 3.28.16[…]

OPEN 16.5 For Time: 21-18-15-12-9-6-3 Thrusters (95/65) BF Burpees

STRENGTH: Thruster  15min to 2RM METCON: AMRAP 20 w/team 3 10 Calorie Row 15 KBS E80 Lap Funnel start onto the rower. Every completed lap is one round. 

STRENGTH: Power Snatch 5-3-2-1-1-1… 50-60-70-80-85-90%… Establish 1RM for day METCON: EMOM 12 Even: 5 SG Deadlift+3 Power Snatch Odd: 20 Double Unders

STRENGTH: 1. Front Squat- 6 x 3 (GBF) 2a. Seated Plate Twist- 3×10 each 2b. Plate Toe Touch- 3×10 2c. T2B- 3 x 5-10 METCON: 3RFT 10 Alt. DB Snatch (5 each) 10 DB Front Squat 10 DB Swing 10 DB Squat Jump E80Loop

STRENGTH: EMOM 10 – work up to moderate Even: 3 HP Clean + 5 Bent Row Odd: Rest METCON: AMRAP 20 w/ partner 3 HP Clean (95/65) 3 HRPU 3 Box Jumps Ascending by 3 every round on HP Clean and Box Jump. HRPU remains at 3 the whole time. Partners alternate rounds.