Squat 3×5 (add 10# to previous) _________ Every 3 Minutes- Run 400M Use the remaining time to get AMRAP Power Cleans (115/75#) Rest 2 minutes. Repeat x4      

Deadlift 5RM __________ 100 KBS (44#/26#) Rest 3 Minutes 50 T2B

Squat 3×5 Press 3×5 We are beginning another strength cycle at CFW. We will squat, press and deadlift on a regular basis (1 to 2x a week) in the coming 6 weeks. This first set… 

For Time: 30 Muscle Ups If you cannot perform a muscle up, substitute 120 pull ups along with 120 dips or 60 ring dips. I love this WOD! You might say, “Well of course you… 

Complete 8 Rounds: 3 Power Snatch (95/65#) 3 Broad Jumps (max distance) Once you are done with your snatches, perform 3 broad jumps for max distance. Rest 2 minutes between rounds.

Deadlift 3-3-3-3-3 2 Rounds For Time: 5 Handstand Push Ups 10 Pull Ups 15 Push Ups 20 KBS (44/26#) 25 Burpees