Conditioning
30 minute AMRAP:
- 5 Clean & Jerks (Rx: 155#/110#)
- 5 Man Makers (Rx: 45#/30#)
- 10 Box Jumps
- 10 Sprawls
- 20 Slam Balls
- 20 Sit-ups
- 30 second Plank
- 30 second Wall Sit
- 500m Row

Conditioning
30 minute AMRAP:
- 5 Thrusters (Rx: 115#/85#)
- 5 Man Makers (Rx: 45#/30#)
- 10 Medicine Ball Cleans
- 10 Slam Balls
- 20 Hollow Rocks
- 20 Sit-ups
- 30 second Plank
- 30 second Wall Sit
- 400m Run

Strength
Barbell Floor Press:
- 5-4-4-3-3

Conditioning
18 minute AMRAP:
- 1 Rope Climb (L2: 1/2 Rope, L3: 3 Rope Get-ups)
- 10 Man Makers (Rx: 35#/25#, L2: 25#/15#, L3: 15#/10#)
- 20 Calorie Row

Strength
Deadlift:
- 4x10

Conditioning
For time:
3 Rounds of:
- 12 Man Makers (Rx: 35#/25#, L2: 25#/15#, L3: 15#/10#)
- 500m Row
Then,
3 Rounds of:
- 24 Abmat Sit-ups
- 500m Row

Strength
Deadlift:
- 1x4 @ 85%
- 1x3 @ 90%
- 2x2 @ 95%

WOD
4 Rounds for time:
- 10 Pull-ups (L2: Banded Pull-ups)
- 10 Man Makers (Rx: 45#/25#, L2: 35#/20#, L3: 25#/10#)
- 10 Toes to Bar (L2: Knees to Elbows, L3: Hanging Knee Raises)

Strength
Hang Clean:
- 3x8 @ Medium Weight
- 55%, 60%, 65%

Skill
- Pistol practice for 10 minutes

Partner WOD
For time:
- 100m Sprint (1 Partner, then the next)
- 80 Jumping Lunges (Split reps)
- 100m Sprint (1 Partner, then the next)
- 40 Front Squats (Rx: 95#/65#, L2: 80#/50#, L3: 65#/35#) (Split reps)
- 100m Sprint (1 Partner, then the next)
- 20 Man Makers (Rx: 35#/15#, L2: 25#/10#, L3: 15#/5#) (Split reps)
- 100m Sprint (1 Partner, then the next)
*Only 1 partner working at a time

Announcement:
MLK Monday schedule
10am WOD
5pm WOD

MLK Monday
2 rounds
19 Wall Ball (20/14)
29 Pullups (RX is strict/L2 is kipping or butterfly)
39 cal row
19 Man Makers (25lb DB /15lb DB )
68 Mountain Climbers

Martin Luther King was Born on January 15th 1929. He was assassinated April 4th 1968. He was 39 years old

Find 1 RM Squat Clean

10 Minute AMRAP

• 3 Man Makers (Rx: 50/35)

• 4 Toes to Bar (L2: Knees to Elbows, L3: V Sit Ups)

• 5 Handstand Push Ups (L2: 2 Pads, L3: 10 Pike Push Ups)

Strict Pull Ups

• 5-4-3-3

• 7-6-6-5

• 10-9-8-8

Bottoms Up Kettle Bell Turkish Get Up 4 x 3

8 Min EMOM (Max Reps Per Minute)

• Minute 1: Man Makers

• Minute 2: Double Unders (L2: Double Under Attempts, L3: Single Under Attempts)

Push Press 5 x 5 (75% of 1 RM)

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12 Minute AMRAP

• 50 Double Unders
• 20 Kettle Bell Swings (Rx: 50/35)
• 10 Man Makers (Rx: 35/25)

OLY Bar Bent over rows 

5-5-5-5-5 -5 max

“Beck Soldo” 

2 rds for time of 

• 6 squat clean Thrusters ( 135/95)
• 8 man makers ( 45/30) 
• 14 T 2 Bar pull-ups 

Scale for T2B pull-ups: 

Can be bent over rows with thruster bar and weight and then T2B laying on your back with hands on bar