Strength - Jerks

20 minutes to build to and complete 5 x 3 heavy jerks.


WOD - 6 Rounds of the following:

2 minutes to complete:
12 double db burpee deadlifts (50/35)
15 double db shoulder to overhead (50/35)

1 minute rest

Monostructural Cardio - Rowing

2000m rowing time trial


WOD - For time

100 Double unders
50 Wallballs
25 TTB
100 Double unders
40 Wallballs
20 TTB
100 Double unders
30 Wallballs
15 TTB

WOD - McGhee - 30 minute AMRAP

5 deadlift (275/185#)
13 push-ups
9 box jumps (24/20")


Core Work - 5 rounds for completion

7 weighted sit-ups (feet anchored)
7 un-weighted sit ups (feet anchored)

Strength - Front Squats

10 minutes to build to a heavy set of 3, then repeat the same weight for a single rep in a 7 minute EMOM


WOD - 3 rounds for time

10 power snatch (95/65#)
10 overhead squat
10 lateral burpees over bar

Strength + Skill - Lunges and Handstand Push-ups

Every 90 seconds for 18 minutes (12 sets, 6 of each) alternate between:

1) 12 lunges w/ barbell on back
2) HSPU progression of choice

HSPU progression:
1) 8 Z press
2) 8 HSPU from box
3) 6 Kick ups w/ hold
4) 4 Wall walks
5) 6 Eccentric HSPU
6) 6 HSPU w/ ab-mats
7) 8 - 10 Kipping HSPU
8) 6 - 10 Strict HSPU


WOD - 12 min AMRAP

9 power clean (135/95#)
12 C2B
15 air squat