Buy In: remove sleeves, pack lunch.

Complete 9 Reps Squat Clean and Jerk (how heavy?- Heavy)

Rest 3 Minutes (mandatory)

add weight to the bar

Complete 6 reps  Squat Clean and jerk (Heavier)

Rest 3 Minutes

Add weight to the bar

Complete 3 Reps Squat Clean and Jerk (Heaviest)

Rest 3 Minutes

immediately following rest period

Run 800 meters

rest 3 minutes

Run 800 meters (negative split- 25 burpee penalty for not achieving this.  Penalty also imposed if sandbagging takes place)

post loads and total WOD time to comments.

"Yann-tastic"

Run Terminal Loop

50 Push Ups

Run Terminal Loop

40 Push Ups

Run Terminal Loop

30 Push Ups

Run Terminal Loop

20 Push Ups

Run Terminal Loop

10 Push Ups

Post time to comments.

For load/reps complete 5 rounds of:

3 Deadlifts

3 Bench Presses

Max Rep Deadhang Pullups

post bodyweight, heaviest round and highest reps (of pullups) to comments.  Yes, even you ladies.

"Fight Gone Tabata"

Complete a Tabata Set (8 cycles or 4 minutes) of each.  Rotate upon completion the the tabata set, there are no "rounds" and there is no break beyond the 10 second rest between movements.

Wall Balls (14/20)

Box Jumps

Row for Calories

Push Press

Sumo Deadlift High Pull

Buy In: Row 500/Run Terminal Loop, Plank 2 minutes, Side lying plank 1 minute per side.  Downward facing dog, pigeon both sides.

Complete 5 Rounds of 5 reps per side of:

Single Leg RDL (weighted- hold kb/db against your chest)

Curl and Press (use same load as the rdl)

Bulgarian Split Squat (yep, same load) use a bench or box to elevate your rear leg, keep your front knee stacked over the ankle

Aysmmetrical push-up (one hand on a med-ball, one hand on the floor, elevated arm should lower to at least  90 degrees)

post load and time to comments.  Focus on the quality of your movements!