Friday
Pull-Up Conditioning/Assistance Work

“Nancy”
5 rounds for time of:
400M Run
15 OHS 95#/65#

Thursday
Pause Squats
2 x 2 x 90%

Complete the following on the minute for 10 minutes: 
3 Weighted Pull Ups 45#/25# 
Max Rep Power Cleans 135#/85#
Score will be total cleans
 
Rest 3 minutes then:

On the minute 
1 slamball 40#/30#
30 Double-Unders

Add 1 slamball rep per minute. 

Continue until you can no longer complete a full round within a 1 minute period. 

Score total rounds completed.

Wednesday
Pull-Up Conditioning/Assistance Work

Bear Complex WOD:

Complete 5 rounds:
Complete the following cycle 7 times each round:
Power Clean
Front Squat
Push Press
Back Squat
Rack Jerk
*Do not drop the weight. Stay connected through the round.
*If weight is dropped, start back over on that cycle. 
*Cycle could also be squat clean thruster, back squat thruster. 
*Work up to the heaviest weight possible.

Tuesday
Press
5 x 75%
3 x 85%
1 x 95%

For Time:
800M Run
15 Clean and Jerks 135#/85#
100 Air Squats

Friday
Pull-Up Conditioning/Assistance Work

3 rounds for time of:
400m Run
12 Hang Squat Clean 95/65#
21 Strict Press 95/65#
 

Monday
SPECIAL MEMORIAL DAY WORKOUT at 8 am

"Murph"
For time in a 20# vest:
1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run

Thursday
Pause Squats
3 x 2 x 80%

10 Rounds
1 Rope Climb
200m Sprint

Sub for rope climbs – 5 strict pull-ups OR 5 strict ring rows

Wednesday
Pull-Up Conditioning/Assistance Work

12 AMRAP
30 KB OH Walking Lunges 53#/35# (15 each arm)
15 T2B - Strict  (if you cannot do strict T2B, perform strict leg raises)
30 KB Snatches 53#/35# (15 each arm)
15 V-Ups

Tuesday
6 AMRAP
20 Wallball 20#/14#
20 Snatches 95#/65#

rest 2 minutes

4 AMRAP
10 Vertical KB Swings 53#/35#
10 Later Burpees double jump over bar

rest 2 minutes

2 AMRAP
Max Reps Clean & Jerk 135#/95# for 1 point
or
Max Reps Clean & Jerk 185#/135# for 2 points

Monday
Pull-Up Conditioning/Assistance Work

15 AMRAP
50 KB Swings 53#/35#
8 Wall-walks (belly to the wall for RX)
50 Double-unders