A) Front Squat RX 3x8 L2 3x5 B) For Time (12 Min Cap) RX 50 Cal Row Buy In 40-30-20-10 Air Squats Sit Ups L1 30 Cal Row Buy In 30-20-10 Air Squats Sit Ups Notes: These aren't technically difficult movements but they are taxing. It's a good amount of volume so manage your pace. #WOD #FrontSquat #CalRow #Row #AirSquats #Situps

A) Clean and Jerk 1-1-1-1-1 B) 18 Min AMRAP: RX Cal Row (16/12) 40 DU's 10 Pull Ups L2 Sub 30 Seconds of DU attempts L1 Sub 80 Singles Sub Ring Rows Notes: Clean and jerk sequence is an opportunity to try to build a heavy number with perfect form. If you are unfamiliar with Split Jerk, keep to the Push Jerk. If you fail a rep or need to "press out", move down in weight. Focus on being fast under the bar. #WOD #CleanandJerk #CalRow #Row #DU #DoubleUnders #PullU

A) Bench Press 10-10-10 B) 15 Min AMRAP RX 10 Push Jerk (135/95) 10 Wall Ball (20/14) 10 Cal Row L2 Scale weight L1 Sub MB Front Squat for WB Notes: Do two warm up sets before starting your 3 working sets. Increase if possible. The push jerk weight should be medium to heavy. You should not have to put it down more than once. #WOD #benchpress #pushjerk #wallballs #wallball #calrow #row

21-15-9 (12 Min Cap) Calorie Row Thrusters (75/55) Burpees ROMWOD Notes: Find a pace you can hold throughout the entire workout without stopping. Transition quickly between movements. #WOD #Calrow #row #rower #thruster #burpees #21159

A) Front Squat L3 - #'s based on TM 70% x 3 80% x 3 90% x 3+ L1 3x5 (85% of last set week #1) B) For Time (17 Min Cap) 60 Burpee Box Jumps 50 Cal Row 40 KB Push Press (44/26) L1 40 Burpee Box Step Overs 20 Cal Row 20 KB Push Press *TM is 90% of their 1RM. L1, use 85% of their heaviest set from last week. If they didn't write it down, do 5-5-5 and this time write it down. Seated Strict Press should be heavy enough not to be unbroken; 3 or 4 sets. #WOD #FrontSqu