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Deadlift 5@75% 3@85% 1+@ 95% Press 5@75% 3@85% 1+@ 95% 5 Ton FRIDAY!!!!!! Lift 5 tons 10,000 pounds any way possible but you only have 5 minutes to accomplish this feat! 
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6 sets of the following Complex : High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press + High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk + High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk + One set consists of all 12 reps. Try not to drop the bar during the entire set; if you must drop after the Overhead movements, it’s allowed – just be quick to get back on the bar. Rest as needed between sets and try to increase weight after each set. 
WOD: 10 Burpees 10 Kettlebell Swings 20 Burpees 20 Kettlebell Swings 30 Burpees 30 Kettlebell Swings 40 Burpees 40 Kettlebell Swings 50 Buprees 50 Kettlebell Swings Immediately following: Plank Hold (elbows) a total of 2 minutes 
Bench Press 5 @ 75% 3 @ 85% 1+ @ 95% WOD For time: 5 Clean and Jerks, 205/145 5 Rounds of Cindy (5 Pull ups, 10 Push up, 15 Air Squats) 1 Mile Run 5 Rounds of Cindy (5 Pull ups, 10 Push up, 15 Air Squats) 5 Clean and Jerks, 205/145 
Back Squat 5 @ 75% 3 @ 85% 1+ @ 95% AMRAP 20: 3 Power Snatches (135/95) 15 Wallballs (20/14) 
Partner Workout 400m Run 30 dead lifts 165/115 400m Run 30 hang cleans 165/115 400m Run 30 jerks 165/115 400m Run One partner works at a time and all equipment must be carried during run. 
Coach Katie filling some big shoes this week!
Press 3 @ 70% 3 @ 80% 3+ @ 90% WOD: 21-15-9 Front Squat (135/95) Lateral Barbell Burpees 50 Double-Unders after each round  Dead lift 3@70% 3@80% 3+@90% WOD 15 min amrap 20 plate slams 20 Kettlebell swings 
800m Run 30 Deadlifts 135/95 800m Run 30 Hang Cleans 135/95 800m Run 30 Jerks 135/95 800m Run 
Bench Press 3 @ 70% 3 @ 80% 3+ @ 90% 3 Rounds for Time: 75 Double Unders 50 Air Squats 25 Sumo Deadlift High Pull 45/33 
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