Warmup On the board Strength Floor Press WOD 10 min EMOM
:20 Dead Hang from the bar
10-Strict Push-up (:40 to complete) 1:30 rest then....
6 min AMRAP
10- KB (A) 53/35
5- Burpees
10- Front Rack Lunges w/same KB
Warmup On the board Strength Push Jerk WOD 12min AMRAP
3-Power Clean 95/65
3-Push Press
6-PC
6-PP
9-PC
9-PP.....
Go up in incriments of 3...
Grind Work: x3
10-Back Ext. on GHD
10- GHD Sit-ups
Warmup On the board Strength Deadlift WOD 10-8-6-4-2
Power Clean 135/95
Box Jump 24/20
Grind Work (x2)
10 Good Morning 75/45
10 Bent Row 75/45
6 Negative Pullups