Dedication

Function:

20 min EMOM
Even- max set perfect form push-ups
Odd- 30 seconds of HARD rowing/AD/Erg
Then
AMRAP 9 min
15 KBS
10 K2E

Performance:

20 min EMOM
Even- max set perfect form push-ups
Odd- 15/12 calorie row, AD, Erg 
Then
AMRAP 9 min
15 KBS 53/35 
10 TTB

Wolf Pack:

20 min EMOM
Even- max set perfect form push-ups
Odd- 20/18 calorie row, AD, Erg 
Then
AMRAP 9 min
15 KBS 70/53
10 TTB

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Courage

Function:

4 sets of 3+1 Hang snatch and OHS
Hang snatch 3 OTM for 5 minutes
Snatch 1 OTM for 5 min
Then
6x50m sled pull immediately into 50 m sprint without sled
(pick a weight that is heavy but you can pull fast)

Performance:

3 POS Snatch 4 sets: floor, pockets, high hang @ 65-75%
Snatch 2 OTM for 5 min @ 80%
Snatch 1 OTM for 5 min @ 90%
Then
6x50m sled pull immediately into 50 m sprint without sled
(pick a weight that is heavy but you can pull fast)

Wolf Pack:

3 POS Snatch 4 sets: floor, pockets, high hang @ 65-75%
Snatch 2 OTM for 5 min @ 80%
Snatch 1 OTM for 5 min @ 90%
Then
6x50m sled pull immediately into 50 m sprint without sled
(pick a weight that is heavy but you can pull fast)

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Brave

Function:

Tempo squats 5×3 at this tempo: 30X0 at 65-75% (see below for tempo instructions)
Then
In teams of 2:
20 min AMRAP
400m run (must run together)
20 DL
30 pull-ups/ring rows/bar rows

Performance:

Tempo squats 5×3 at this tempo: 30X0 at 65-75% (see below for tempo instructions)
Then
In teams of 2:
20 min AMRAP
400m run (must run together)
20 DL 225/155
30 pull-ups

Wolf Pack:

Tempo squats 5×3 at this tempo: 30X0 at 65-75% (see below for tempo instructions)
Then
In teams of 2:
20 min AMRAP
400m run (must run together)
20 DL 225/155
30 pull-ups

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Avenge

Function:

Push Press 4×3
Push Jerk 5×2
then
21/15/9
HSPU off box
Burpee box jumps or alternating step ups

Performance:

Push Jerk 3×3 @ 70%, 80% then 2×2 @90%
Then take 5 attempts to find a heavy Jerk for the day
then
21-15-9
HSPU
Burpee Box Jumps 24/20

Wolf Pack:

Push Jerk 3×3 @ 70%, 80% then 2×2 @90%
Then take 5 attempts to find a heavy Jerk for the day
then
21-15-9
HSPU
Burpee Box Jumps 24/20

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perfect organism

Function:

17.5

Performance:

17.5

Wolf Pack:

17.5

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King Willie

Function:

10min emom: odd 5 strict pullups, even 5 strict chin-ups

5 rounds not for time (scale weights and reps as needed)
max reps OHS 135/95
30 situps
30 hip ext/banded good morning

Performance:

10min emom: odd 5 strict pullups, even 5 strict chin-ups

5 rounds not for time (scale weights and reps as needed)
max reps OHS 135/95
30 situps
30 hip ext/banded good morning

Wolf Pack:

10min emom: odd 5 strict pullups, even 5 strict chin-ups

5 rounds not for time (scale weights and reps as needed)
max reps OHS 135/95
30 situps
30 hip ext/banded good morning

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jonesy

Function:

clean pull 5×5
hang clean + push press 5x(3+3)

3 rounds for time:
25 hanging leg raises
20 pushups
30 lunges

Performance:

C&J 3@55%, 3@60%, 3@65%, 2×3@70%

3 rounds for time:
25 TTB
20 pushups                                                       WP: HSPU
16 DB front rack lunges 50/35

Wolf Pack:

C&J 3@55%, 3@60%, 3@65%, 2×3@70%

3 rounds for time:
25 TTB
20 pushups                                                       WP: HSPU
16 DB front rack lunges 50/35

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Nostromo

Function:

Team DT
Amrap 14min, share reps as needed
12 deadlift 155/105
9 Hang power clean
6 shoulder to OH

Flight simulator
5-10-15-20-25-30-35-40-45-50-45-40…etc, unbroken double unders, you must stop between sets and if you break, start the set over. Scale as needed with single unders or reps

Performance:

Team DT
Amrap 14min, share reps as needed
12 deadlift 155/105
9 Hang power clean
6 shoulder to OH

Flight simulator
5-10-15-20-25-30-35-40-45-50-45-40…etc, unbroken double unders, you must stop between sets and if you break, start the set over. Scale as needed with single unders or reps

Wolf Pack:

Team DT
Amrap 14min, share reps as needed
12 deadlift 155/105
9 Hang power clean
6 shoulder to OH

Flight simulator
5-10-15-20-25-30-35-40-45-50-45-40…etc, unbroken double unders, you must stop between sets and if you break, start the set over. Scale as needed with single unders or reps

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deacon

Function:

Back squat 5×8

4 sets:
against a 3min clock
run 300m, max reps DB thrusters
rest 2min

Performance:

Back squat 10@55%, 8@60%, 6@65%, 6@70%, 6@75%

4 sets:
against a 3min clock
400m run, max reps DB thrusters 50/35
rest 2min

Wolf Pack:

Back squat 10@55%, 8@60%, 6@65%, 6@70%, 6@75%

4 sets:
against a 3min clock
400m run, max reps DB thrusters 50/35
rest 2min

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17.4

Function:

17.4

Performance:

17.4

Wolf Pack:

17.4

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