Power Cleans 5-5-3-3-3

WOD:

5 hang power cleans (135/95)

10 kettle bell swings (53/35)

15 GHD sit ups

Run 200 meters

Rest 1 minute

Repeat for 5 rounds. 

Warm up:

Run or row 250 meters

Then, 3 rounds of:

10 shoulder stretch

10 push ups

10 v ups

10 back extensions

10 squats

Strength:

Bench press 5-5-3-3-3

30 dips

WOD:

6 box jumps (24 inch)

9 AAB calories

12 horizontal pull ups

15 ball slams (25/15)

18 ring push ups

AMRAP 20 minutes

Warm up:

Run or row 250 meters

Then, 3 rounds of:

10 figure 8 stretch

10 chin ups

10 ghd sit ups

10 good mornings

10 prisoner lunge steps

Strength:

Deadlifts 5-5-3-3-3

Straight leg deadlifts or good mornings 3x10

WOD:

8 farmers carry dumbbell lunges per side (50/35)

11 double reverse grip deadlifts (205/145)

50 meter prowler push (45/35)

Run 200 meters

5 rounds for time.

Warm up:

Run or row 250 meters

Then, 3 rounds of:

10 shoulder stretch

10 strict pull ups

10 abmat sit ups

10 back extensions

10 squats

Strength:

Back squats and shoulder press 5-5-3-3-3

WOD1:

"Fran"

21-15-9

Thrusters (95/65)

Pull ups

For time.  10 minute cap. 2 minute break.

WOD2:

15-12-9-6-3

Alternating dumbbell snatch (50/35)

Burpees

For time.  10 minute cap.

Run 800-600-400-200 meters

10-20-30-40

Kettle bell swings (53/35)

Wall balls (20/14)

Abmat sit ups

Do 5 tire flips and 10 burpees after each round.

For time.

Warm up:

Run or row 250 meters

Then, 3 rounds of:

10 figure 8 stretch

10 wall balls

10 abmat sit ups

10 back extensions

WOD:

Row 1000 meters

45 CFEC sandbag complex (50/35)

Run 1000 meters with sandbag

Must do a 500 meter sled drag (180/135) sometime during the WOD

For time!

Warm up:

Run or row 250 meters

Then, 3 rounds of:

10 shoulder stretch

10 push ups

10 v ups

10 good mornings

10 squats

Strength:

Bench press 5-5-3-3-3

30 dips

WOD:

20 kettle bell swings (53/35)

15 ghd sit ups

10 bench press (165/105)

5 man maker push ups (35/25)

Run 250 meters with slosh pipe (45/35)

4 rounds for time!

Warm up:

Run or row 250 meters

Then, 3 rounds of:

10 figure 8 stretch

10 chin ups

10 abmat sit ups

10 back extensions

10 squats

Strength:

Deadlifts 5-5-3-3-3

Good mornings or straight leg deadlifts 3x10

WOD:

2 rope climbs

12 deadlift (225/150)

12 jumping lunges

10-20-30 meter shuttle run (20/14)

AMRAP 18 minutes

Warm up:

Run or row 250 meters

Then, 3 rounds of:

10 shoulder stretch

10 close grip push ups

10 ghd sit ups

10 good mornings

10 prisoner lunge steps

Strength:

Shoulder press and power cleans 5-5-3-3-3

WOD:

Bike .2 miles

6 power clean to push press (125/80)

9 box jumps (2o inch)

12 toes to bar

15 burpees

5 rounds for time.

Warm up:

Run or row 250 meters

Then, 3 rounds of:

10 figure 8 stretch

10 strict pull ups

10 abmat sit ups

10 back extensions

10 squats

Strength:

Back squats 5-5-3-3-3

WOD:

Run 1 mile

Then, 4 rounds of:

11 back squats (165/120)

9 4 count mountain climbers

7 rope grip pull ups

Post mile time and total time.