CrossFit

Warm Up

3 rounds with an Empty Bar
5 Good Mornings
5 Thrusters
5 Sumo Deadlift High Pulls
5 Burpees

 

Strength WOD

Low Bar Back Squat
5 x 65%
5 x 70%
5+ x 75%

 

WOD

AMRAP 7 min
4 Ring Dips
6 Hang Power Cleans (135/95)
150 m Run
Rest 2 min
AMRAP 7 min
4 Push Press (135/95)
6 Box Jumps (30/24)
150 m Run

 

ADV: 115/75

INT: 95/65

BEG: 75/55

RX+: 155/115 AND Do Muscle Ups in 1st AMRAP & Ground to Overhead in 2nd AMRAP

Intensity

Warm Up

3 Rounds
150 m Run
5 Pushups
10 Good Mornings
10 Sec Hollow Hold

WOD 1

8min to complete:
800m Run
40 KB Deadlift (32/24)
AMRAP Burpees with remaining time
~ rest exactly 2 min~
8min to complete:
800m Run
40 Russian KB Swings (32/24)
AMRAP Abmat Situps

 

WOD 2

8min EMOM
3 Manmakers (30/20)
10 sec L hang (from Bar)