219.3

Strength
1. Back Squat
1 x 6 @ 65%, 1 x 6 @ 75%, 2 x 6 @ 80%
2. Front Squat
1 x 5 @ 60%, 1 x 5 @ 65%, 2 x 5 @ 70%
3. Sled Drags
3 Front / 3 Back / 2 Hamstring 25M @ HAP

Skill Work
EMOM for 8 Min
Men: 2 Strict Muscle Ups + 3 Kipping Muscle Ups
Women: 1 Strict Muscle Up + 2 Kipping Muscle Ups

Conditioning
2 Rounds
4 Min Tabata Airdyne
Rest 2 Mints

WOD
Class WOD

219.2

Strength:
1. Snatch
2 @ 70%, 2 @ 75%, 1 @ 80%, 1 @ 85%
2. Clean and Jerk
2 @ 70%, 2 @ 75%, 1 @ 80%, 1 @ 85%
3.Deficit Deadlift with Clean Grip
5 @ 90%, 5 @ 95%, 5 @ 100% (use % of clean)

Skill Work
EMOM for 10 Min
15 sec handstand hold then 5  HSPU

WOD
Class WOD

219.1

Be smart. Get better. 

Strength
1. Back Squat
1 x 8 @65%, 1 x 6 @ 75%, 1 x 4 @ 85%, 1 x 4 @ 90%
2. Front Squat
1 x 5 @ 70%, 1 x 4 @ 80%, 1 x 3 @ 85%, 1 x 3 @ 90%
3. Sled Drags
4 Front / 4 Back 25M @ HAP

Conditioning
Airdyne
15 Minutes
30 seconds @ 90% effort
30 seconds @ 50% effort

WOD
Class WOD

218.4

Strength
1. Back Squat
1 x 8 @ 65%, 1 x 8 @ 70%, 1 x 8 @ 75%, 1 x 8 @ 80%
2. Front Squat
1 x 5 @ 60%, 1 x 5 @ 65%, 2 x 5 @ 70%
3. Sled Drags
3 Front / 3 Back / 3 Hamstring Pulls 25M @ HAP

Conditioning
4 x 200 M Run
1 min rest

WOD
Class WOD

218.3

Hey Taylor, Heyyy

Strength
1A. Deadlift
     10 x 1 @ HAP with overhand grip
1B. Bench Press (sets 1-7)
      7 x 3 @ 84%
1B. Incline Bench (sets 8 - 10)
      3 x 8 @ 65%
2. GHD Sit Up
     3 x 10
3. Sled Drags
     3 front / 3 back / 2 side 25 M @ HAP

Conditioning
Row
10 x 100M
     rest 30 sec

WOD
Class WOD

218.2

Merica. 

Strength
1. 15 Min to establish 1RM Split Jerk
2. Clean
     2 x 1 @ 80%, 3 x 1 @ 85%
3. Clean Pull
     2 x 3 @ 100% of clean, 2 x 2 @ 105% of clean

Conditioning
Tempo Run
Warm Up - 800M
Tempo - 2 Mile
Cool down - 800M
You may sub row for run

WOD
Class WOD

Skill
Every 30 seconds for 5 minutes
4 to 8 unbroken HSPU

218.1

Dixon...we miss you.

Strength
1. Back Squat
1 x 8 @ 65%, 1 x 8 @ 70%, 1 x 6 @ 80%, 1 x 6 @ 85%
2. Front Squat
1 x 5 @ 70%, 1 x 5 @ 75%, 1 x 5 @ 80%, 1 x 5 @ 85%
3. Sled Drags
4 front / 4 back 25 M @ HAP

Conditioning
Airdyne for 10 Min
30 seconds on / 30 seconds off

WOD
Class WOD

217.4

I'm sad to admit I have found my doppelganger.

Strength
1. Back Squat
     1 x 10 @ 60%, 1 x 10 @ 65%, 1 x 8 @ 70%, 1 x 8 @ 75%
2. Front Squat
     1 x 5 @ 60%, 1 x 5 @ 65%, 2 x 5 @ 70%
3. Sled Drags
     3 Front, 3 Back, 3 Hamstring Pulls 25 M @ HAP

Conditioning
Row
     4 x 200 Sprint
     30 sec rest
Post average pace time.

WOD
Class WOD

217.3

Strength
1A. Deadlift
     10 x 2 @ HAP
1B. Bench Press
     10 x 3 @ 81%

2A. Rack Pull + Shrug
     3 x 1 then 10 @ 90%
2B. DB Incline Press
     3 x 6 @ HAP

3.  GHD Sit Ups
     3 x 10
4. Sled Drags
     3 front / 3 back / 2 side @ HAP

217.2

Strength
1. Snatch
     2 x 2 @ 80%, 3 x 1 @ 80%
2. Behind the Neck Snatch Grip Press
     4 x 4 @ HAP
3. Deficit Snatch Grip Deadlift
    4 x 4 @ HAP

Conditioning
Tempo Run
Warm Up - 400M
All Out Work - 2 Mile
Cool Down - 400 M
All Out Work is at a tempo pace like previous weeks.

WOD
Class WOD