Strength: Clean & Jerk 70% 5 X 3 Workout: Benchmark #11 Helen 3 Rounds 400m Run 21 KB Swings 50/35 12 Pullups

Strength: Shoulder Press 70% 5 X 3 Workout: 10-9-8-7-6-5-4-3-2-1 Power Clean  L1-135/95, L2-95/65, L3-65/35 Box Jumps 24/20 X2 Situps

Fun Day WOD 1 min @ each station with 30 sec rest between Weight Pulls Bike (cal) Battle Rope Row (cal) DB Push Press 45/30 Box Jumps 24/20 Wallballs 20/15 Push Ups Situps Goblet Squats 50/35 Ring Dips

STRENGTH: Deadlift 70% 5 X 3 Workout: Running Cindy For Time Run 800m -then- 5 rounds 5 pullups 10 pushups 15 air squats -then- Run 800m -then- 5 rounds 5 pullups 10 pushups 15 air squats

STRENGTH: EMOM 8 MIN EVEN – DOUBLE UNDERS ODD  – 30 SEC WALLSIT WORKOUT: DEATH BY PUSH PRESS 135,95,65/95,65,35