Clean and jerk ladder
After warmup, start at 50% if 1rm.
EMOM, Perform 3 reps the first 5 minutes, and 1 rep every minute after, adding weight every minute to failure. Complete 20 minutes.

Modified Jackie

For time:
500 meter row
50 Thrusters 45/35
30 pull-ups
20 v-ups

Strength: Sally squats 95/65

Kettlebell party
4 RFT:
10 Single hand half swing
12 Clean and jerk, from floor
14 Goblet squat
Walking lunge steps 60ft (no weight)

Dice game!

As many reps as possible in 20 minutes

Air squat
Butterfly sit-up
Kettlebell swing
Walking lunge steps
Toes to bar
Clean and jerk 135/95
Burpee
Double under
Tire flip

Each movement and it’s reps must be performed before moving on to the next movement. Athletes will roll two die for the number of reps for each individual movement.

“Diane”

21-15-9 reps of:
Deadlift 225/135
Handstand push-ups

Strength: push jerk

WOD:
Ten rounds, each for time of:
100 meter Sprint
Rest 90 seconds

For time:
30 sit-ups
15 Power cleans, 155/105
24 sit-ups
12 Power cleans, 155/105
18 sit-ups
9 Power cleans, 155/105
12 sit-ups
6 Power cleans, 155/105
6 sit-ups
3 Power cleans, 155/105

Strength: 2rm back squat

For time:
“Fran”
21-15-9
Thrusters 95/65
Pull-ups

Cash out: Tire Party

Three rounds for time of:
Run 400 meters
21 Deadlifts 185/145

“Nasty girls”
3 rounds for time of:
50 Squats
7 Muscle-ups
10 Hang power cleans 135/95