Complete 3 rounds for time of: 30 deadlifts (135/95#) 20 hang power cleans (135/95#) 10 push jerks (135/95#) WOD Notes:  This workout uses the same movements as D.T., which was programmed for All Y'All yesterday. …

In teams of 4, complete for time: 400m run 100 box jumps (24/20") 400m run 200 wallballs (20/14# to 10/9') 400m run 300 KB swings (53/35#) 400m run 400 double unders WOD Notes:  Two athletes…

Back Squat 10-9-8-7-6-5-4-3-2-1 WOD Notes:  Similar to the recent bench day, the goal for this workout is to increase in weight with each set.  If you fail a set, do not repeat it.  Lower the…

Push Jerk 3-3-3-3-3 Then Max push presses in 3 minutes at 50% of 3RM push jerk.

AMRAP in 13 minutes: 50 burpees 40 pull ups 30 power cleans (135/85#) Community Notes:  Happy Birthday Joel!

Complete 3 rounds for time of: 8 front squats (75% 1 rep max) 400m run WOD Notes:  The front squat weight for this workout should be such that you can complete every round unbroken but…

Bench Press 10-9-8-7-6-5-4-3-2-1 WOD Notes:  This workout is not for time.  The goal is to start your first set (10 reps) around 60% of your 1 rep max and gradually increase weight each round until…

Complete 3 rounds, each for time of: calorie row (40/30) 10 hang cleans (155/105#) 70 double unders WOD Notes:  This is designed to be some very high speed interval work.  The row should be an…

Partner interval AMRAP in 15 minutes of: 15 Russian KBS (70/53#) 10 x 10 yd shuttle run WOD Notes: Partner 1 completes a full round while Partner 2 rests, then switch. Larger classes may perform…

Deadlift 6 x 3 then 10 minutes of walking lunges WOD Notes: Work up to a heavy 3 rep then work across for 6 sets. Go heavy! (Approx 85-90% of your 1 rep max.)