MITTE & WEILIMDORF:

Part A:
Bench press (every 2 minutes)
Set 1: 5 reps (start around 70-75% of 1RM)
Set 2: 3 reps (add weight)
 Set 3: 1 reps (add weight)
Set 4: 5 reps (at Set 2 weight)
Set 5: 3 reps (at Set 3 weight)
Set 6: 1 reps (add weight)(should be 90-95% 1RM)

Part B:
Back Squats
Set 1: 5 reps (start around 70-75% of 1RM)
Set 2: 3 reps (add weight)
Set 3: 1 reps (add weight)
Set 4: 5 reps (at Set 2 weight)
Set 5: 3 reps (at Set 3 weight)
Set 6: 1 reps (add weight)(should be 90-95% 1RM)

 Part C: for time in any order:
-100 Hand Release Push-ups
-150 Air Squats

MITTE & WEILIMDORF

Part A:  Not For Time
4 rounds of 2 Front Squats and 2 Push Presses
(Rounds should be done unbroken with increased weight each set)

Part B:  For Time - "Broken-Down Fran"
5 rounds:
5-3-1
Thrusters (35/50)
Pull-ups
rest  exactly 30 seconds between each round
(score is total time - including rests)

ADVANCED:  (45/60)

MITTE & WEILIMDORF:

Bear complex review, work up to METCON weight

13min:
PART A: athlete's choice of
75 wall balls
800m run
800 row

PART B: remaining time
1 bear complex 35/50
2 lateral bar burpees
2 bear complex
4 lateral bar burpees
3 bear complex
6 lateral bar burpees
... and so forth...

MITTE & WEILIMDORF


Deadlift Technique, work up to METCON weight

Then for time:

Part A: 3 rounds
7 Deadlifts
9 pull-ups 
11 Hollow Rocks

Part B: 3 rounds
7 Deadlifts
9 Hand Release Push-upsj
11 Barbell Roll outs 

PART C:
100 sit-ups