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Strength  Strict-Press, 3-3-3-3-3 Work  5 Rounds Of: 200meter run 5 thruster (135#/95 #) 10 pull-ups 20 walking lunges(45#/25#)! Midline  Partner Wheel-Barrow

Strength : Deadlift 5×3 @ 85 – 90 % Work:  2 Min AMRAP:  Burpees 4 Min AMRAP:  KB-Swings 2 Min AMRAP:  Burpees 53#/35# Something special… Core Work

Strength Strict Press 5×3 @ 80-85 of 1 Rep Maximum Work  Weighted Walking Overhead Lunges  30-30-30-30 yards  (#35/ 25#) KB-Swing 30-20-10 (53/35) Cool-Down ( Trainers choice)

  Strength 10 minutes to work up to 3 Rm thruster AMRAP 5 Minutes 7 Hang Power Clean (135/93) 7 Toes‐to‐Bar Rest 2 min AMRAP 5 Minutes 10 Russian KB Swings 62#/44# 7 Burpees Rest 2 Minutes AMRAP 5 Minutes 10 Ball Slam 25# / 15# 7 Situps Rest 2 Min AMRAP 2 Minutes 7 Hang Power Cle

    AMRAP in 10 minutes. 200m run 8 plate burpees 60′ overhead plate walk (same)  

  No Strength Today ( can use this time to make up strength work after class. ) AMRAP in 15 minutes. 200m run 8 plate burpees 60′ overhead plate walk (same)  

        Deadlift 3×5 (Last set done for maximum reps) AMRAP in 7 Minutes 3, 6, 9…etc reps of: ‘Heavy’ Thruster (Performance: 115lbs, Athletic*: 65lbs,: 45lbs) Toes to Bar Accessory Superman and Banana’s  

Power Clean 2-2-2-2-2 on a 3 minute interval: min-0: 400m run min-3: 400m run min-6: 400m run min-9: 400m run min-12: WOD 21-15-9 reps of kettlebell swing 70lb/53 Burpee

      Strength   3x 5 Strict Press ( Back off week ) “ODE TO AMUNDSON” The following for time; 7 Heavy Thrusters 7 C2B Pull-Ups 7 Heavy Thrusters 7 C2B Pull-Ups 7 Heavy Thrusters 7 C2B Pull-Ups 400 Meter Run 5 Heavy Thrusters 5 C2B Pull-Ups 5 Heavy Thrusters 5 C2B Pull-

Thursday Dogtown mile repeats 3 x mile (rest half amount the time it took complete.)