1) 3 Rounds:
Max Reps of the hardest ring dip progression you can complete with good form
Superset with:
Max Rep bent over row (use a weight you think you can max out at 12-15 reps)

2) "The Emily" (In honor of Emily's last Saturday with us before she moves to Charlotte. Also- Come to her See ya later party Saturday night at Charlie's. He got a keg.)

W/ a partner. One person working at a time, except for the runs. Run together.

40 DB Squat Cleans
400m Run (together)
40 KB Swings
400m Run
40 OHS
400m Run
40 Burpees (This was Emily's decision. DON'T GET MAD AT ME!!!!)
400m Run
40 C2B Pullups
400m Run
40 Box Jumps
400m Run
40 DB Squat Cleans
400m Run


1) Deadlift Flight Simulator!
10 reps at 50%
8 reps at 60%
6 reps at 70%
4 reps at 80%
2 reps at 90%
4 reps at 80%
6 reps at 70%
8 reps at 60%
10 reps at 50%

2) Fight Gone Bad (without Sumo DL High Pulls..cough cough, Mike)
3 Rounds of:
Wall balls (reps)
KB Swings (reps)
Box Jumps (reps)
Push Press (reps)
Row (calories)

In this workout you move from each of five stations after a minute.The clock does not
reset or stop between exercises. This is a five-minute round from which a one-minute
break is allowed before repeating. On call of "rotate", the athletes must move to next
station immediately for best score. One point is given for each rep, except on the
rower where each calorie is one point.

3) Optional:

Make up 120 Hollow Rocks if you didn't do them Thursday :-D


1) 3 Reps EMOM x 5 min of Bear Complex (Power clean + Front Squat + Push Jerk +
Back Squat + Rack Jerk)

**Increase Weight** Then:

2 Reps EMOM x 5 min of Bear Complex

**Increase Weight** Then:

1 Rep EMOM of bear Complex

**When you get to single reps, add 5 lbs per minute until you fail to complete the


2) 400m Pinch Grip Farmer's Carry
**Immediate 5 Burpee penalty every time plates are dropped**


400m HEAVY KB Front Rack Carry
**Immediate 5 Burpee penatly every time KB's are dropped**

3) Core Cash Out:
2x10 Hanging Windshield Wipers
2x25 Scissor Kicks
2x20 Decline Oblique Crunch


Take 5-10 Min to work on T2B Technique


10 T2B
12 Sit Ups
:20 Plank Hold

3 Min Cap to complete:
400m Run
AMRAP Burpees w/ Remaining Time

Rest 1:00

3 Min Cap to Complete:
400m Run
AMRAP Russian Twists w/ Remaining Time

Rest 1:00

3 Min Cap to Complete:
400m Run
AMRAP Walking Lunges w/ Remaining Time

Rest 1:00

3 Min Cap to Complete:
400m Run
AMRAP Hollow Rocks w/ Remaining Time


t’s De Load Week!! After all that one rep maxing last week, it’s time to recover a bit. Let’t take a week (just one) to train slightly lighter, maybe workout a little less, and generally ease things up before we bump them back up next week for our new strength cycle!

Here is your Monday WOD!

2 Jerks

Take 10 min to work on DU technique

10-8-6-4-2 Thrusters
2-4-6-8-10 MU’s (scale: 1 ring dip per MU)
30-30-30-30-30 DU’s


1 Min Max Rep Strict HSPUs
Rest 3 Min
1 Min Max Rep Kipping HSPUs

Back Squat

1 RM

4 min window to complete:
2 Rounds:
10 American KB Swings
20 Walking Lunges (optional: weighted)
30 DU’s
AMRAP Burpees with remainding time

**Rest 1 min**

 Repeat 2 more times for a total of 12 minutes of work. Score is total burpees.


12 Barbell Curls
12 Barbell Skull Crushers
10/10 Single arm DB Bent Over Row (Lawn Mowers)
8 DB Curl & Strict Press
1-2 Rope Climbs
5 Rounds

:20 Single KB Front Rack Lunges (L)
:10 Rest
:20 Burpees
:10 Rest
:20 Single KB Front Rack Lunges (R)
:10 Rest
:20 Burpees
:10 Rest

4 Rounds

*KB Held in Front rack on one side, hand below chin, other hand not touching body.
NOT a goblet hold*

Optional Core Cashout:
Weighted Plank (HEAVY) 3x:30