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Strength Back Squat 5@40% 5@50% 5@6)% 5@65% 5@75% MR@85% WOD Cindy 20 Min AMRAP 5 Pull Ups 10 Push Ups 15 Squats post rounds +reps and scaling notes  

Press 5@40% 5@50% 5@60% 3 Rounds for time: 25 ft handstand walk (5 Wall walks) 20 Wall Ball Shots 20/14 15 Knees to Elbows (supine Knees to elbows) 10 Shoulder to Overhead 155/105

Strength Dead Lift 5@40% 5@50% 5@60% WOD 12-9-6-3 reps of: Squat Clean 115/75 HSPU kipping Burpee over barbell, lateral

WOD 3 Rounds for time: 50 Double-unders 400m run 25 Hang Power Snatch 65/45

To get you in a fiendish spirit… You did these WODs last week. Now its time to mash them all together! This is not a trick…its a treat! Monster Mash! Pat Sherwood For Time… Starting at… 0:00 21 Thrusters (95/65) 7 Muscle UPs 15 Thrusters

Yes! It is de-load week. While todays sets are more like your warm up sets have been, take them seriously and do them perfectly and fast. Enjoy what it feels like to be strong! Strength Back Squats 5@40% 5@50% 5@60% WOD 3 Attempts as fast

Strength Press 3@40% 3@50% 3@60% 5@75% 3@80% MR@90% WOD For Time 21 Thrusters (95/65) 7 Muscle Ups 15 Thrusters 5 Muscle Ups 9 Thrusters 5 Muscle ups

Strength Dead Lift 3@40% 3@50% 3@60% 5@75% 3@80% MR@90% WOD 3 Rounds for time 21 American Kettlebell Swings (55/35) 15 Box Jumps (24/20) 9 Clean and Jerks (135/95)

Skill Take 20 mins to work on OHS, TTB and Rope climb skills WOD 3 Rounds for time 15 Overhead squats (135/95) 20 Toes to Bar 2 Rope Climbs