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Incline Bench Press
5-5-5-5

Then 3 rounds for time of the following 

400 meter run
21 kb swings
12 pull ups

Post wod
500 meter row time trial
3 sets of 12 ring rows

Friday 

5 sets of 10 back squats tempo 4020
use 50% of your one rep max

then for time

8   Wall Climb

15 Power Cleans

6   Wall Climb

12 Power Cleans

4   Wall Climb

9   Power Cleans

2   Wall Climb

6   Power Cleans

135/95 or 55 % of your one rep max power clean

Post:

3 x 12 weighted back extensions
tempo 3030

3 rounds of the following 

1.  Max BW Bench press

rest 2 minutes 

 

2.  Max reps pull ups


rest 2 minutes

Then for time 

3Rounds of the following

400M Run

20 KBS

Snatch skill work 3-3-3-3-3

12 min AMRAP of:

21 Box Jumps

120 Yard Farmers walk with kettle bell

Post:

100 DUs for time:

Find a new 3 rep max deadlift (3 attempts)

Complete the following:

*Begin performing 5 burpees. Then perform 5 burpees every minute on the minute.

21-15-9

Thruster

Pull ups

Post:
As many reps as possible in 3 sets of:

GHD sit ups

This Saturdays fundraiser "Barbells For Boobs"  will begin at 10 am.  Once you arive we will assign you to a heat and heats will run every 15 minutes until everyone has completed the workout.  We will be holding a raffle with all proceeds getting donated to MIA.  If you have any questions or need to come in at a certain time do to time constraints please feel free to email me with any questions.

Friday

8 sets of 3 thrusters

Rest 60 seconds use 50-55% of your one rep max

3 x 8 romanian deadlift

5 minutes for as many reps as possible of the following

5 squat jumps

10 pulls on the rower

Rest 3 minutes

3 minutes for as many reps as possible of the

5/5 single arm Russian kb swing

10 wall balls (20/14)

Post wod

50 ab mat sit ups