WOD

Strength/Skill

3-3-3-3-3
Deadlift*

*Build to 3RM Deadlift.

Workout

FOR TIME
200m Run

Into…

3 ROUNDS
15 Deadlifts (185/135)|(135/95)
50 Double Unders

into…

200m Run

-10:00 Hard Cap-

8AM Bootcamp

9AM Crossfit

Workout

EVERY 3 MINUTES FOR 30 MINUTES…
15/12 Cal Bike
12 Hand Release Push-Ups
9 Up-Down Box Jump Over (24/20)

OPTIONAL FINISHER
3 SETS FOR QUALITY*
15 DB Bent Over Row
30 Deadbugs

*Take adequate rest after workout. For Deadbugs, hold DB at extension in floor press while alternating legs, 15/15 for a total of 30.

Strength/Skill

ON A 10:00 RUNNING CLOCK…
Build up to a Mod-Heavy & Unbroken Complex

3 Deadlifts
2 Hang Power Cleans
1 Push Jerk

Workout

HERO WORKOUT
“DT”

5 ROUNDS FOR TIME
12 Deadlifts (155/105)|(115/75)
9 Hang Power Cleans (155/105)|(115/75)
6 Push Jerks (155/105)|(115/75)

Workout

E2MOM x 20 MINUTES
MIN 1 & 2 – Row 500/400m
MIN 3 & 4 – 12 Burpee Over Bar + 6 TNG Power Snatch (115/75)|(75/55)*

*Power Snatch must be performed Unbroken & Touch-N-Go in sets…either 6 UB, 3/3, 4/2. No singles.

COOL DOWN
FOR RECOVERY
4:00 Foam Rolling Upper Back
4:00 Banded Hamstring Stretch

Strength

3-3-3-3-3
Front Squat

*Build to 3RM Front Squat

Workout

PARTNER WORKOUT
IN TEAMS OF 2…

ON A 13:00 RUNNING CLOCK…
150 Double Unders
100 DB Thrusters (35/25)|(25/15)
150 Double Unders
Max Front Squats (185/135)|(135/95)

Partner 1 works while Partner 2 rests. Complete the work in order, split up reps between partners any way.