A) Push Press 4 x 3 @ 75-80% of 5RM

B) 3 rounds NFT
20 Walking Lunges
30-45 second Ring Plank
30 Second Superman

C) 2 rounds
50 DUs or 100 Singles
25 S2OH (45/35)
20 Sit-ups

A) Front Squat 5,5,3,3,3
*start about 75% of 3RM and build close to 85-90%

B) 13 Minute AMRAP
-250m Row
-9 Thrusters (95/65)
-9 Bar Facing Burpees

A) 8 Min EMOM
-3 Power Cleans
*Building through the EMOM, touch and go

B) 6 Min EMOM
-2 Split Jerks
*75% of 1RM

C) For Time:
-20 Deadlift (155/110)
-5 TTB/ K2C
-15 Deadlift
-10 TTB/K2C
-10 Deadlift
-15 TTB/ K2C
-5 Deadlift
-20 TTB/K2C
*15 Min Time Cap

A) Back Squat
5×3 @ 80%

B) 16 Min EMOM
1- 15 Wallballs
2- 15 KB Swings
3- 15 Box Jumps
4- 15 Pull-ups/C2B

Extra Credit)
3 Rounds Not For Time:
-30 Sec L/ Plank
-30 Sec R/ Plank
-30 Sec Hollow Hold
-30 Sit-ups

A1) Hold top of Pull-up Pos for 10 Secs, into a 10 Sec descent, into a 10 Sec dead hang. For 3 Sets
A2) 20 Sec Hollow Hold, into 10 Hollow Rock For 3 Sets

B) Every 2 Min for 8 Sets:
-5 Deadlift
-2 Power Clean
-5 Back Squat

*you should set the barbell up for a heavy double power clean weight.
**Barbell will start on the floor for the dead lifts, then directly into two power cleans. on the last power clean you will set the barbell in the rack and go directly into back squats

A) Every 90 Seconds for 6 Sets
2 Squat Clean
+
1 Split Jerk/ Jerk
@ 85%

B) 18.1
IMMEDIATELY FOLLOWING THE 6:15PM WORKOUT. WE WILL BE SCORING 18.1 FOR THOSE WHO ARE COMPETING IN THE OPEN, OR CHOOSE TO DO THE WORKOUT THEN! FRIDAY NIGHT LIGHTS

A) Back Squat
3×5 @65%
2×3 @ 75%

B1) Farmers Carry 3 x Down & Back
B2) Strict Pull-ups 3 x 5-8 Reps

C1) Bent Over Barbell Row 3 x 8-12
C2) Good Mornings 3 x 8-12

A) KB Work
Four Sets Total:
1 Set =
-10 KBFront Rack Forward Lunges (5p/leg)
-10 Alt KB Push Press (5p/arm)
-10 KB Romanian DL

B) 17 Min AMRAP:
-30 DUs/ 60 SUs
-20 OH Walking Lunges (45/25)
-30 Sit-ups
-20 Burpees
-30 Squats (holding your 45/25 from lunges)

A) Dead Lift
3×3 @85%
2×1 @ 90%

B1) Ring Dip 3×8
B2) Chin-ups 3×8

C) For Time:
75 Wall Balls (20/14)
50 HR Push-ups

A) Strict Press
2×6 @ 60%
2×5 @ 70%
1×3 @ 80%

B) 13 Min AMRAP
-8 Toes to Bar/ K2C
-10 Shoulder to OH (115/80)
-12 Goblet Squats (53/35)