A. Bench Press
5×5 Build

B. Isabel
For time:
30 Snatches (135/95)

A. Front Squats
1 1/4 3×3 75%

B. AMRAP 9
10 T2B
15 Medball Stepups
200m Medball Carry
25 WB’s (20/14)

A. Every 2mins for 18mins:
1 DL+1 Hang Clean+1 S2OH (225/155)
+ 20 DU

“Pray For Bend”

Tomorrow we will stand in support of the Bend tragedy from this week by doing:

180 seconds of silence
AMRAP 26
5 DeadLifts (185/135)
8 Pull-ups
11 Pushups
25 DU

A. Barbara
5rds:
20 pullups
30 Pushups
40situps
50 Airsquats
*rest 2 mins

A. Back squat
3×3 Tempo 3-2-3 65%

B. 4 rds:
12/10 Cal Bike
8 Burpees to target
*rest 1min

A. Bench Press
3×3 75%

B. Grace
For time:
30 CNJ (135/95)

A. Front Squats
1 1/4 3×3 75%

For time:
800m Row
100 DU
800m Row

A. Push Press
2×2 88%

B. For time:
4-3-2-1 Bar MU
40-30-20-10 KB Swings (53/35)
ea “-” 300m Run

2rds for total reps:
On a 3min clock:
400m Row
Max C2B
*rest 1 min
400m Row
Max Bench press (185/125)
*rest 1min
400m Run
Max T2B
*rest 1min
400m Run
Max Goble Squat (70/53)
*rest 1min

A. Every :90 for 12mins:
High Hang Snatchx2

B. “Nancy”
5 rds:
400m Run
15 OHS (95/65)

A. Reverse Lunge
5×5 Build
Super Set with 10 GHD or Weighed situp

B. 3rds for time:
10/8 Cal Bike
10 T2B
10/8 Cal Bike
*rest 1min

A. Every mins for 14 mins:
Hang Cleanx2

B. “Diane”
For time:
21-15-9
Deadlift (225/155)
HSPU

A. Tempo BS (3-2-3)
3×3 60%

B. 3rds:
500m Row
8 Burpees over erg
12 Airsquats

A. Push Press
3×3 85%

B. For time:
20-15-10-15-20
Pull ups
DB snatch (50/35)
ea”-” is 400m Run

A. For time:
100 DU
80 Step ups (24/20)
60 Cal Bike
40 Wall balls
20 GHD or weighted situps
10 Bar MUs

A.Back Squat
3×3 80%

B. “Helen”
3rds:
400m Run
21 KB Swings (53/35)
12 Pullups

A. 8rds:
350/300m Row
8 Burpees over bar
10 Thrusters (95/65)
*rest 1min

A. Deadlift
3×3 88%

B. AMRAP 9
6 DB snatch (90/70)
9 Box Jumps (30/24)
12 HSPU

A. Push Press
3×3 83%

B. 4 rds:
10 T2B
10 Power Clean (135/95)

A. Build to Heavy single for Front Squat

B. Optional
1 mile run or Row

A. With a partner
3rds:
30 WB’s (20/14)
30 SDHP (75/55)
30 Box Jumps (24/20)
30 Push Press (75/55)
30 Cal Row
30 Pushups
30 Back Squats (225/155)
*one athlete works at a time

A. Every 2mins for 14mins:
Clean I

B. 3rds NFT:
10 bulgarian Split squats
20 shoulders taps (HS or plank)
5 Tall Box Jumps

A. EMOM 20
1- 200m run
2- 8 BBJO (20)
3- 200m Row
4- 8 Thrusters (135/95)
5- 8 Pullups or RX+ 5 Bar MU

A. Every :90 for 12mins:
Snatch I

B. In 5mins:
5 Full Snatch
10/8 Cal Bike
5 Full Snatch
10/8 Cal Bike
Max Full Snatch
(115/80)

A.Front squats
2×1 95%

B. 6rds:
250/200m Row
8 Jumps over the erg
2 WW

A. Push Press
3×3 83%

B. AMRAP 9
10 WB’s (25/20)
12 T2B
14 Box Jumps (24/20)

For time:
400m Plate carry (25)
3rds:
10 OHS
10 Front rack lunges
10 C2B
Then:
800m Run
3rds:
10 Hang Power Clean
10 FS
10 HSPU
Then:
400m Plate carry
(135/95)

A. Front Squats
2×2 93%

B. 3rds:
500m Row
10 SDHP (95/65)
10 Box Jumps (24/20)

A. Deadlift
4×4 85%

B. For time:
10-8-6-4-2
Thrusters (95/65)
Burpees over bar