Strength: Pause BSQ, 5X5 Use 80% of your BSQ as your theoretical pause BSQ 1 RM First set should be 60% of the theoretical 1

Strength: Behind neck press (clean grip), 5X5 Use your strict press as your theoretical 1 RM First set should be 60% of the theoretical 1

Strength: Sumo Dead Lift 5X5 go to HAP Use 80% of 1 rm conventional DL as your theoretical 1 rm Start first set at 60%

WOD#1 EMOM alternating minutes X 12 min even – 3 CTB pullups, 3 push ups, rope climb odd – 10 ball slams HAP WOD#2 Tabata

WOD: #1 15 min to establish 1 rm PJ rest 1 min, reduce weight to 70% of 1 rm 5 min max reps of PJ

WOD: AMRAP 3 min 3 push ups 6 wall balls (20/14) (10/9) rest 1 min AMRAP 3 min 3 pullups 6 toe to bar rest

#1 15 min to establish 1 rm SN rest 1 min, reduce weight to 70% of 1 rm 5 min max reps of SN  

WOD: 1 CL & J WOD: 2 Running for time

Strength: OHS 7X1 90 sec rest of the following Do five reps at 50% or previous 1 rm Do three reps at 60% then: 2

Strength: FSQ 7X1 90 sec rest of the following Do five reps at 50% or previous 1 rm Do three reps at 60% then: 2