Back Squat

WOD (10-15-15)

(EMOM x 5)

*5 reps of complex* @ (135# / 95#)

Power Clean / Push Press / Back Squat / Push Press

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(3 min. rest)

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(15 min. AMRAP)

6 – Shoulder 2 Overhead (155# / 115#)

12 – Alternating Pistol Squats

24 – Double Unders

200 meter Run

WOD (10-24-14)

Strength

(4 x 4 x 4 x 4) @ 80% of 1RM

Back Squat

Metcon

(EMOM x 8)

Group 1:

5 – Sumo Deadlift High Pulls (115# / 75#)

5 – Strict Press (115# / 75#)

(2 mins. rest, then Group 1 and Group 2 switch)

Group 2:

2 – 30 yard sprints with 2 Burpee Box Jump Overs every 15 yards (24″ / 20″)