Category: WOD

Skill/Strength: 10-15 mins to work to heavy power snatch + hang power
 snatch + OHS

WOD: 4 rounds
10 deadlifts
Run 200m
10 back squats
10 pull-ups

Skill/Strength: Bench Press 3-3-3-3-3 and 10 hollow rocks between

WOD:
1 round Macho Man (135/95)
50 DUs
2 rounds of Macho Man
50 DUs
3 rounds of Macho Man
50 DUs
4 rounds of Macho Man
50 DUs
5 rounds of Macho Man
50 DUs

*20 min time cap
*Macho Man in 3 power cleans+3 front squats+3 jerks

Skill/Strength: 3 rounds of 10 reverse lunge to step up (with weight) and
 1 min banded monster walks

WOD: 
4 min AMRAP
5 HSPU
20 sit ups

4 min AMRAP
10 pistols
10 clapping push ups

4 min AMRAP
10 C2B pull ups
20 jump squats

 *rest 2 min between AMRAPs

Strength/Skill: 3 rounds holding a plate
20 bus drivers
10 around the worlds each direction
20 skull crushers

WOD: Christine
3 rounds
500m row
12 deadlifts (body weight)
21 box jumps (24/20)

Strrength/Skill: EMOM for 10 mins complete
1 power clean+1 front squat+1 hang power clean + 1 jerk

WOD: 10 min AMRAP
10 air squats
10 ring dips
100m run
10 jumping lunges
10 GHD sit ups

Partner Glow WOD
2 rounds
50 KBS (53/35)
50 Pull-Ups
50 Lunges
50 Thursters (45/35)
50 Burpees
50 Sit Ups
50 Push Presses (45/35)
50 Step Ups

Skill/Strength: Push Presss 5-5-3-3-1-1-1

WOD: Every 6 min x 3
400m run
30 burpees
16 DB snatches (alternating) 50/35

Skill/Strength: Deadlifts 5-5-5-5-5 complete 30 second hollow rock hold
 between sets

WOD: 
0-2 mins max clean and jerks (135/95)
2-4 mins max K2E
4-6 mins max clean and jerks
6-8 mins max plank up downs
8-10 mins max clean and jerks

Skill/Strength:  3 rounds of 10 single leg ball slams each leg and 20 
russian twists

WOD:  6 rounds
1 min calorie row
1 min moutain climbers
1 min DUs
Rest 1 min

Skill/Strength: kipping practice (pull-ups, T2B, HSPU)

WOD: "Irvine"

Milwaukee Police Officer Charles Irvine Jr., 23, a four-year veteran of
 the department, was killed when the squad car he was in flipped
 during a pursuit on June 7, 2018. His badge number was 2353 (hence
 the rep scheme in the workout).

“Growing up, all he ever wanted to do was serve, to become either a firefighter like his stepfather or a police officer, a friend and fellow
 police recruit recalled.”

400m run
23 push ups
53 goblet squats (53/35)
400m run
23 push ups
53 KBS
400m run