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Fitness: A.) Deadlift – 3×3 @ 80% B.) 21-15-9 DB or KB push press (45/35) Burpee Performance: A.) Deadlift – 3×3 @ 80% B.) 21-15-9 STO (95/65) Bar over burpee Competitor: A.) Deadlift – 3×3 @ 80% B.) 21-15-9 STO (155/105) Bar facing burpees C.) 5×3 OHS Build to some heavy sets or max if feeling good Use rack and play with grip width and stance width to find what works best. –Results to comments!
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Fitness: A.) 15 min DB and KB clean and jerk practice  Start with 1 DB, then try 1 KB, then try 2 DB, then try 2 KB   B.) 3x300m row at 60%, 80%, and 100% effort feel the difference between each.  Then… 3 rounds Row 300m 12 Russian swings (1.5/1) 1 lap farm carry (1.5/1) ***Really focus on a consistent pace throughout entire workout, row will probably be closest to the 80% effort***   Performance: A.) 3×1 Clean and Jerk – 3×1 @ 80% B.) 3x300m row at 60%, 80%, and 100% effort Then… 3 rounds Row 300m 12 American swings (1.5/1) 1 lap farm carry (1.5/1) Row will probably be closest to the 80% effort*** Competitor: A.) 3×1 Clean and Jerk – 3×1 @ 80% B.) 3x300m row at 60%, 80%, and 100% effort Then… 3 rounds 8 cal Assault Bike 10 KB snatch (5L/5R) (2/1.5) 1 lap farm carry...
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Fitness: A.) EMOM – 7×2 Strict Pull-ups, add wt if needed. B.) 15 min AMRAP 10 GI Jane 400m Run <–> Leopard Crawl Performance: A.) EMOM – 7×2 Strict Pull-ups, add wt if needed.  B.) 15 min AMRAP 10 GI Jane 400m Run <–> Leopard Crawl Competitor: A.) EMOM – 7×1 strict muscle ups or 7×3 strict muscle up progression with bands hanging from rig. See Demo Vid here. B.) 15 min AMRAP 5 burpee muscle up or 10 burpee C2B 400m Run <–> HS Walk ***Scale HS walk to 1 length if needed or 10 shoulder touches in HS against wall*** C.) If did not HS walk in WOD 15 min HS walk practice D.) 250 double unders for time 5 burpees on the top of every minute     
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6:00 PM KB CLASS A. 3 RDS OF MOVING TARGET COMPLEX – DBL KB – 1 – 5 CLEAN, PRESS, SQUAT – CLEAN, 1-5 PRESS, SQUAT – CLEAN, PRESS, 1-5 SQUAT B. 3 X 20 KB PULL THRU
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Fitness: A.) Back squats – 3×2 @ 80% B.) 20 min AMRAP 5 strict press, DB or KB 10 Step ups 24/20 15 sit-ups 20 cal row Performance: A.) Back squats – 3×2 @ 80% B.) 20 min AMRAP 5 strict press (85/55) 10 Box Jump 24/20 15 T2B 20 cal row Competitor: A.) Back squats – 3×2 @ 80%  Pause on first rep – no bounce   B.) 20 min AMRAP 5 strict HSPU 10 Box Jump 24/20 15 T2B 20 cal row C.) EMOM 6 min 3 squat clean and jerk (~60%) work on “thruster jerk” go straight into a push jerk when coming out of the squat D1.) 4×10 GHD sit-up D2.) 4×10 hip extension  
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