Thursday
Deadlift
6 singles @ 90%

For time:
50 barbell lunges @ BWT
30 push presses @ BWT
10 reps of the BEAR complex @ BWT
Women at 65% of BWT

"Zero to Sexy"
Deadlift 1 Rep Max

Diane
21-15-9
Deadlift
HSPU (handstand push-ups)

Wednesday
12 minutes to establish a 1RM Hang Snatch (just above the knee)

5 rounds of:
1:00 ME Wall Ball 20/14#
1:00 ME Burpees
1:00 Rest

Tuesday
Press
5x50%
3x60%
2x70%
1x75%
1x80%
85% Rep Test

For time:
20 Thrusters
20 Power Cleans
20 Shoulder to Overhead 
20 Overhead Squats
20 Front Squats
(95, 65#)
EMOM 5 Burpees

"Zero to Sexy"
Press 1 Rep Max

Open WOD 12.1
7 AMRAP (as many reps as possible in 7 minutes)
Burpees touching a target 6" above your max reach

Monday
Back squat
5x60%
3x70%
2x80%
2x90%
1x95%

8 minute AMRAP of:
50 Double-Unders
20 UB Wall Balls 20/14#
10 UB TTB
*The goal is to move calmly through the entire8:00 without significant deviation of pace, and with smooth UB reps. If you can maintain a quick pace throughout all rounds then start fast. If not, choose a pace that will allow for minimum variance in intervals.

"Zero to Sexy"
Back Squat 1 Rep Max

Elizabeth
21-15-9
Power Cleans
Ring dips

Friday
Bench Press
2 x 65%
2 x 72.5%
3 x 5 x 77.5%
77.5% rep test

7 minute AMRAP of:
10 Power Cleans 115/75#
10 Overhead Squats 115/75#

Thursday
Deadlift
8 singles at 85%

10 Rounds for time:
200 M Run
10 Burpees

Wednesday
"Chelsea"
30 min EMOM
5 Pullups
10 Pushups
15 Air Squats

If you fail to complete a minute, the workout turns into an AMRAP for the remainder of the 30 min

Tuesday
Press
2 x 65%
2 x 72.5%
3 x 5 x 77.5%
77.5% rep test

12 AMRAP
6 Box Jumps 24/20
9 Hang Squat Cleans 75/55
12 Stationary Lunges w/barbell on back 75/55

Monday
Back Squat
5 x 65%
5 x 70%
5 x 75%
5 x 80%

5 rounds for time of:
25 Double Unders
35 KB Swings 24/16kg

Friday
Bench Press
5 x 5 @ 70%
70% rep test

5 Rounds
20 Push press (95/65)
20 Box Jumps (24/20)