23.2

AM STRENGTH

      1. 15 Minutes to Establish 1 RM Snatch

      2.  5 Min EMOM
           5 Snatch Pulls @ 110% to 120%

      3.  5 Min EMOM
           3 Snatch Grip Deadlift 150% to 175%

      4.  10 x 1 Bench Press @ HAP


CLASS WOD 6PM
    12 Min AMRAP
          5 Burpees
         10 KB Swings
         30 Double Unders

COMP WOD
      Alternating Tabata (8 Min)
          Jumping Squats
          Strict Pull Ups

23.1

AM STRENGTH

     1. Front Squat
          2 @ 60%, 2 @ 70%, 2 x 6 @ 75%

     2. EMOM for 12 Min
         Even: 5 Bent Over Barbell Rows @ HAP
         Odd: Max Rep DB Push Press (70/50)

CLASS WOD 5PM
     Five Rounds for Time...
     12 Deadlifts (155/105)
      9 Hang Power Cleans (155/105)
      6 Shoulder to Overhead (155/105)
    10 Pull Ups

COMP CLASS 6PM in the Annex
     In Teams of Two with one minute rest between each part...
          Part 1
               4 Min Max Rep Atlas Stone to Shoulder
                     Partners alternate every six reps
         Part 2
               4 Min Max Rep Burpees with Partner Deadlift Hold  (315/205)
                     Partners alternate every time DL bar is dropped
         Part 3
               4 Min Max Distance HS Walk with Partner Overhead Hold (185/115)
                     Partners alternate every time partner falls from handstand walk
 
   

22.4

STRENGTH

     Front Squat
     4 @ 75%, 4 @ 85%, 4 x 3 @ 90%

COMP WOD

     12PM. Tell your friends.

22.3

STRENGTH
   
     Back Squat
          4 @ 65%, 4 @ 70%, 4 x 3 @ 75%

     Fittest Games Lottery
          5 Minutes to establish a 3RM snatch
          1 Minute Max Bar Muscle Ups

CLASS WOD
     "Sham"
      7 Rounds for Time
      11 Bodyweight Deadlifts
      100 M Sprint

SKILL/MIDLINE
     4 Rounds NFT
          3 KB TGU Each Arm
          10 Glute Ham Raise
          10 GHD Sit Ups

22.2

STRENGTH

1.  Deadlift
     6 x 3 @ HAP across the board

2a. Bent Over DB Row
     5 x 5 each side (one arm at a time) @ HAP
2b. Incline DB Press
      5 x 5 @ HAP

CLASS WOD (6PM)
     Four Rounds for Time...
     12 Overhead Squats
     12 Toes to Bar
     12 Heavy Russian KB Swings

COMP WOD (7PM)
     For Time...
     2K Row
        then...
     15-12-9
         Pull Ups
         Hang Power Clean (155/105)

22.1

STRENGTH

Front Squat
     5 @ 70%, 5 @ 75%, 5 x 3 @ 85%

Bench Press
    10 x 3 @ 79%

CLASS WOD
     30 Thrusters (75/55)
     1,000 M Row
     30 Thrusters (75/55)

COMP WOD
     10 Rounds...
          2 Power Clean and Jerk
          2 Power Snatch
          Beasts (155/105)
          Ninjas (135/95)

21.5

COMP WOD
    3 PM