Front Squat

5 x 1

Back Squat

3 x 1

Bench Press

5 x 5

Quality Time- Level II- 3RFQ- 7 Strict Pull Up Singles (full hand release on each rep) 14 Dips 21 American KB Swing (62/44) Level I- 3RFQ- 5 Strict Chin Up Singles or 5 Banded Pull Ups 10 Dips or 10 Banded Dips 21 American KB Swing (53/35)

Level II 5RFT- 5 Strict Deficit HSPU 50 ft Single DB OH Walking Lunges (50/35) 30 DU *Deficit on 25lb rubber bumper plates Level I 5RFT- 5 Strict Deficit Pike HSPU 50 ft Single DB OH Walking Lunges (40/25) 30 DU *Deficit on 25lb rubber bumper plates

Level II AMRAP x14 250m Run 10 Push Up 15 Air Squat (20/14 lb weight vest) Level I AMRAP x14 250m Run 10 Push Up 15 Air Squat

Med Ball Push Press Throw- 3x3 (14/10) -rest 2 min b/t sets- *goal is for max height -pop at hips and explode vertically, treat as single reps and hit a full reset b/t each rep

Snatch Pull

3 x 5

Snatch Deadlift + Snatch

@ 3

"DT" 5 RFT- 12 Deadlift 9 Hang Power Cleans 6 Push Jerk (155/105) *no separate levels today- scale to finish WOD b/t 12-15 min

Level II- For Time- 21-15-9 Box Jump/Step Down (24/20) Pull Up -rest 5 min- For Time- 45 Strict Pull Up 45 Single DB Box Step Ups (50/35) (24/20) CAP- 8 min ea Level I- For Time- 21-15-9 Box Jump/Step Down (24/20) 15-12-9 Banded Pull Up -rest 5 min- For Time- 45 Pendlay Row 45 Single DB Box Step Ups (50/35) (24/20) CAP- 9 min ea *score total time-

For Time- 2K Row

Overhead Squat

5 x 1

Snatch

5 x 1

Clean Pull + Low Hang Pull

@ 4

Clean & Jerk

5 x 1

5 RFQ w/ Partner 5 Sandbag Clean (100/70) 5 Strict T2B -I go, you go- Solo- 5 RFQ- 5 Sandbag Clean (100/70) 5 Strict T2B -rest 1:1- Scaled- 5 Power Clean (135/95) 5 Hanging Knee Tucks (Tempo: 3330) Tempo- Up:Top of Movement Pause:Down: Start Position Pause