STRENGTH : 5 U/B Deadlifts

Set 1 - 0:00 @ 80%

Set 2 - 2:00 @ 80%

Set 3 - 4:00 @ 80%

Set 4 - 6:15 @ 82.5%

Set 5 - 8:30 @ 85%

** 1 MIN REST **

WOD #1  : For Time!

- 50 T2B +(Strict)

** 5 MIN REST **

WOD #2 : For Time!

- 50 Strict Presses (95/65) *

- 50 Straight Legged Deadlifts (95/65) *

- 50 Back Squats (95/65) *

* Weight for entire WOD should be no more than 60% of 1 RM Strict Press.  (10 MIN TIME CAP)

 STRENGTH : 8 Rounds (every 90 sec)

(@ 80% of 1RM Muscle Snatch)

- 1 Muscle Snatch...  into

- 3 TnG Power Snatches

Partner WOD : For Time!

- 200 WB Shots (20/14)

( while partner holds WB squat ) 

- 600 Double Unders (3:1 Singles)

 ( while partner holds air squat )

Partition as desired.

1 person working at a time.

STRENGTH : 10-MIN EMOM

ODD : 6 Push Presses (@1RM Strict)

EVEN : 30 sec MAX BJO (24/20)

WOD : 15-MIN AMRAP

- 9 Lateral Burpee OTB

- 15 Squat Cleans (115/80)

- 21 Jumping Lunges

Partner WOD : Chipper, Coach's Choice! 

RCF Tacoma:  

Partner WOD : 3 ROUNDS FT!

- 40 Cleans

- 40 Pullups

- 30 Push Press

- 30 HSPU

- 20 Snatches

- 20 Burpees

- 10 OHS

- 200m RUN Together

1st Round: (95/65)

2nd Round: (115/75)

3rd Round: (135/95)

RCF Renton:

Partner WOD : For Time! 

- 50 Thrusters (115/80) 

- 50 Pull Ups

- 50 Squat Cleans (115/80) 

- 50 Burpee Box Jump (24/20) 

- 400m RUN Together! 

- 30 Thrusters (135/95) 

- 30 Pull-Ups

- 30 Squat Cleans (135/95) 

- 30 Burpee Box Jump (30/24) 

- 400m RUN Together! 

BOTH WODS : 1 person working at a time, partition reps as desired.  RUN together!