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  Deadlift – 3×5 @ 80-85% 1RM Death by BurpeesOnce finished rest 3min then:Max Row for meters in 3min

Partner WOD Teams of 2 one works at a time.     -100 Burpees     -100 TTB     -100 DL 135/95     -100 BJ 24-20

  For time  50-40-30-20-10 Calorie Row Wall ball 20/14  

  1. Back Squat 5×3 – increase weight from last week 2. Bent Over Barbell Row’s – Find 5RM  

   Fight Gone Bad     3 Rounds of:     -1 Min WB     -1 Min SDHP     -1 Min Box Jump     -1 Min Push Press     -1 Min Row for Cal     -1 Min Rest

1. Death by Pull-ups     -EMOM           Min. 1 – 30 DU’s           Min. 2 – 2 Pull-ups, ascending +2

Push Press 5×3 @80% 3RM 3x3min AMRAP with 3 min rest between 10 Power Snatches 75/55 10 Bar-lateral Burpees

  Example bear complex  4 Rounds For Time     -5 Bear Complexes 155/105    -50 WB’s

  A. Run every 3 minute run 400m x6    B. “Fran” 21-15-9  thrusters 95/63 pull-ups

Tabata 1min work/:30 second rest  3 rounds  pull-up strict Kb swings tire flip  ring dips  box jumps overs 30/24 HS walking