6 RFT, 10 thrusters 95/65 50 double unders. Weightlifting pause clean deadlift + clean+ jerk 3@65%, 3@75%, 3@80%. Snatch grip RDL 5x3 95%, Back Squat 5x5

Deficit deadlift 1RM, 3 rounds 1 minute each station. Alternating KB snatch, calorie row, burpees, pistols alternating legs, calorie bike, 1 minute rest. Endurance 10 rounds 100m sprint, 10 wall balls.

5 RFT 15/10 calorie bike 5 squat clean 185/125. Endurance 4 rounds 800m run 20 KB tater swings

20 min amrap 6 power snatch, 12 bar facing burpees, 18 sit ups. Don’t forget to follow us @crossfitdcl on Instagram and twitter and also follow me @dclmattyb

Conditioning Barbell Chipper. 50 Double Unders, 15 power cleans, 400m run, 15 front squats, 20/15 calorie bike, 15 shoulder to overhead, 50 double unders, 15 back squats.

2 RFT 40 wall balls (20/14), 30 hang kettle bell cleans (53/35), 20/15 calorie bike. Endurance 4 RFT 400m run 30 foot double KB front rack lunges (53/35), 20 Box jump overs

2 deadlift, 4 c2b pull ups, 8 box jump overs 20 min amrap

5 rounds, 4 min AMRAP 10 DB Box Step Ups, 8 T2B, 6 Burpees to pull up bar. Programming Spotlight DCL Weightlifting Pause Clean + jerk, Snatch Grip Strict Press, Reverse hypers.

Overhead squat 1RM, WOD Grace 30 clean and jerks for time 135/95. Programming spotlight DCL Endurance 1 mile run, 30 back squats 155/105, 1 mile run

3 RFT 20/15 calorie bike, 10 sandbag cleans, 15 burpees to pull up bar. Spotlight on our competitors program. Have fun, stay healthy, enjoy the day and weekend.