Test:

“Diane”

3 rounds for time

21-15-9 reps

Deadlift 225 lbs

Handstand push- ups

WoD:

TABATA

back squat 95/65

TABATA

ring rows

TABATA

situps

TABATA

HS hold (seconds)

TABATA

Wall sit hold (seconds)

Barbell Cycling day 

Cleans

Every 2:00 for 20:00

5 DL

5 power cleans

5 front squats

5 Push jerk

WoD:

30-20-10

KBS 2/1.5

pull-ups

med ball leg raises 20/14

WoD:

With a partner

30:00 AMRAP 

2 lap sand bag run 75/55

10 DL 255/200

10 Burpees

Testing:

Olympic total

12:00 to establish

1RM Snatch

12:00 to establish

1RM Clean and Jerk

Cashout:

100 DU

Strength:

DL 10×1 85-90% 1RM

*every :30 for 5 minutes

WoD:

5 Rounds

20 Pull ups

20 PVC jump overs (20” for all)

Buy in:

Run 800m

WoD:

AMRAP 12:00

5 Squat clean thrusters 115/75

10 T2B

20 DU

WoD:

3 rounds for time of:

50 DU

50 Sit-ups 

50 mountain climbers (single count) 

25 sand bag cleans 75/55

50 DU 

25 T2B

50 mountain climbers (single count) 

50 Back extensions

Conditioning:

50 Burpee broad jumps

Test:

2,000m row for time

Accessory:

5x10

KB shrugs 

deficit pushups