WOD

AMRAP 4
3 Rounds:
12 Deadlifts (95/65#)
9 Hang Power Cleans (95/65#)
6 Jerks (95/65#)
Time remaining: Max reps Double Unders
Rest 4:00
AMRAP 4
2 Rounds:
12 Deadlifts (135/95#)
9 Hang Power Cleans (135/95#)
6 Jerks (135/95#)
Time remaining: Max reps Double Unders
Rest 4:00
AMRAP 4
1 Round:
12 Deadlifts (155/105#)
9 Hang Power Cleans (155/105#)
6 Jerks (155/105#)
Time remaining: Max reps Double Unders

SWEAT CLASS:
3 Rounds:
4 Pull Ups
7 Sit Ups
11 Burpee Box Jumps
Rest 4:00
50 Double Unders
15 Hang Power Cleans
50 Double Unders
15 Hang Power Cleans
50 Double Unders
Rest 4:00
3 Rounds:
4 Pull Ups
7 Sit Ups
11 Burpee Box Jumps

Strength
Back Squat 4×3

Conditioning
3 RFT:
500m Row
12 Burpees
21 Box Jumps (24″/20″)

Sweat Class:
6 RFT:
250m Row
6 Burpees
12 Box Jumps (24″/20″)
1:00 Rest

Teams of 2

In teams of two complete the following:
200 m Row / 10 Deadlifts 195/135# x4

200 m Row / 10 Front Squat 115/75#  x 4

200 m Row / 10 Push Press 115/75#  x 4

200 m Row / 10 Pull ups x 4

Partner A rows while Partner B does the Deadlift. Then Swap. Etc…

Open 13.4
Ascending Ladder for 7 Minutes:
3 Clean & Jerks 135/95#
3 Toes-to-Bar
6 Clean & Jerks
6 Toes-to-Bar
9 Clean & Jerks
9 Toes-to-Bar
…and so on, until time expires.

Sweat Class

15 – 15 – 15
Calorie Row
HR Push ups
15 – 15 – 15
Burpees
Pull ups
15 – 15 – 15
Sit ups
KBS 44/26#
15 – 15 – 15
Air Squats
BB Push Press 75/55#

10-15 Minutes Turkish Get Ups

Conditioning
Baseline
For time:
500 m Row
40 Squats
30 Sit ups
20 Push ups
10 Pull ups

Rest 5 minutes

Enilesab
For time:
10 Pull ups
20 Push ups
30 Sit ups
40 Squats
500 m Row

Strength
Squat Clean & Jerk
Work to a heavy single

Then

Conditioning
AMRAP 10:
15 Kettlebell Swings 53/35#
15 Wall Balls 20/14#

Sweat Class
5 Rounds
3 minute time cap per round
250m Row
Broad Jump
15 Wall Balls

Rest 4 Minutes

4 Rounds Tabata
Kettle Bell Swings
Goblet Squats

AMRAP 4:
21-15-9:
Power Snatch (75/55#)
Burpees
Rest 4:00

AMRAP 4:
15-12-9:
Power Snatch (95/65#)
Burpees over Bar
Rest 4:00

AMRAP 4:
12-9-6:
Power Snatch (115/80#)
Burpee Box Jumps (24″/20″)

Sweat Class
Same as above with DB’s or KB’s

Strength
Back Squat
Triple at 80%
Single at 85%
Triple at 80%
Single at 87%
Triple at 80%
Single at 90%

Conditioning
3 rounds of:
10 Front Squats 185/135#
20 Chest-to-Bar Pull-ups
50 Double-Unders

Sweat Class
A) Back squat x 10 reps
B) Plate twist 25-30 10-15#
then…
15 Minute AMRAP
10 Goblet Squats
20 Pull-Ups
40 Double Unders