Overhead Squat
10 @ 60%
8 @ 65%
6 @ 70%
6 @ 75%
4 @ 80%

Strict Press
5 @ 65%
5 @ 70%
3 @ 75%
3 @ 80%

10 Minute EMOM:
Odd Minutes: 5 Power Snatch (95/65)
Even Minutes: 10 Front Rack Lunges, in place (95/65)

Complete for Time:
200 meter Run
200 meter Row
40 Burpees
400 meter Run
400 meter Row
30 Burpees
600 meter Run
600 meter Row
20 Burpees
800 meter Run
800 meter Row
10 Burpees

Endurance WOD
“Miracle Mile”
400 meter Run
25 Kb Swings (50/35)
200 meter Farmer’s Walk (40/30)
200 meter Waiter’s Walk (40/30)
25 Box Jumps (24/20)
100 meter Sprint
100 meter Walking Lunge
100 meter Sprint
100 meter Walking Lunge
5 Burpees
400 meter Run with a Med Ball (20/14)

Community WOD
20 minute AMRAP:
200 meter Run
10 Kb Swings
15 Box Jumps
100 meter Farmer’s Carry
20 Walking Lunges

Deadlift
10 @ 60%
8 @ 65%
6 @ 70%
4 @ 75%

Strict Press
5 @ 60%
5 @ 65%
4 @ 70%
3 @ 75%

100 Double Unders for Time

Run an aerobic mile as a warm-up

30-20-10
Db Thrusters (30/20)
Toes to Bar
Burpees

12 Minute AMRAP:
400 meter Run
10 Ring Dips
10 Pistols. alternating legs
*Rest 3 minutes
8 Minute AMRAP:
200 meter Run
8 Push-ups
8 Jumping Lunges, alternating legs

Overhead Squat
10 @ 60%
8 @ 65%
6 @ 70%
4 @ 75%

Strict Press
5 @ 60%
5 @ 65%
4 @ 70%
3 @ 75%

“Half Karen”
75 Wall Ball Shots for Time (20/14)

3 Rounds for Time:
1 Minute of Power Cleans (135/95)
*Rest 1 Minute
1 Minute of Calorie Row
*Rest 1 Minute
1 Minute of Chest to Bar Pull-ups
*Rest 1 Minute

“Endurance Chelsea”
On the 2 Minutes for 40 Minutes:
5 Pull-ups
10 Push-ups
15 Squats
100 meter Sprint

Community WOD
On the 3 Minutes for 30 Minutes:
5 Pull-ups
10 Push-ups
15 Squats
100 meter Sprint

Option #1: Baseline Strength Test
Find a 3RM for:
Overhead Squat
Strict Press
Deadlift

Option #2: Day 1 of 8 Week Strength Cycle
Deadlift
10 @ 60%
8 @ 65%
6 @ 70%
4 @ 75%

Strict Press
5 @ 60%
5 @ 65%
4 @ 70%
3 @ 75%

Complete for Time:
800 meter Run
40 Russian Kb Swings (70/50)
20 V-ups