Strength:
L3: 3x6 Weighted Pull-Ups
L2: 3x6 Strict Pull-Ups
L1: 3x6 Supine Pull-Ups

WOD:
L3:
4 Rounds:
AMRAP 3
12 Deadlifts (185/135)
24 Sit-Ups
-Rest 1:00 b/t Sets-

L2:
4 Rounds:
AMRAP 3
12 Deadlifts (155/115)
24 Sit-Ups
-Rest 1:00 b/t Sets-

L1:

4 Rounds:
AMRAP 3
12 Deadlifts (125/95)
24 Sit-Ups
-Rest 1:00 b/t Sets-

WOD:
L3:
800m Run
14x Front Rack Lunges (135/95)
14x T2B
400m Run
14x Front Rack Lunges (135/95)
14x T2B
200m Run
14x Front Rack Lunges (135/95)
14x T2B

L2:
800m Run
14x Front Rack Lunges (95/65)
14x K2E
400m Run
14x Front Rack Lunges (95/65)
14x K2E
200m Run
14x Front Rack Lunges (95/65)
14x K2E

L1:
400m Run
14x Front Rack Lunges (65/45)
14x K2C
400m Run
14x Front Rack Lunges (65/45)
14x K2C
200m Run
14x Front Rack Lunges (65/45)
14x K2C
*Lunges are total

WOD:
L3:
3 ROUNDS
35/28 Cal Bike
25 Box Jumps (24/20)
3 Bar Muscle Ups

L2:
3 ROUNDS
27/20 Cal Bike
25 Box Jumps (24/20)
5 Chest to Bar Pull-Ups

L1:
3 ROUNDS
19/12 Cal Bike
25 Box Jumps
7 Pull-Ups or Ring Rows

STRENGTH
Push Press 3-3-3-3-3
WOD:
L3:
Every :30 for 20 Min
1 Power Clean & Jerk (185/125)
L2:
Every:30 for 20 Min
1 Power Clean & Jerk (155/105)
L1::
Every:30 for 20 Min
1 Power Clean & Jerk (125/85)

PCCF Winter Purgatory WOD #3
L3:
100 ROUNDS
1 Burpee
2 Reverse Lunges
3 Air Squat

L2:
75 ROUNDS
1 Burpee
2 Reverse Lunges
3 Air Squat

L1:
50 ROUNDS
1 Burpee
2 Reverse Lunges
3 Air Squat

**TIME CAP = 40 MIN

Strength:
Deadlift
5-5-5-5-5

WOD:
L3:
EMOM X 21
MIN 1: 20 Russian KB Swings (70/53)
MIN 2: 200m Run
MIN 3: Rest

L2:
EMOM X 21
MIN 1: 20 Russian KB Swings (70/53)
MIN 2: 200m Run
MIN 3: Rest

L1:
EMOM X 21
MIN 1: 15 Russian KB Swings (35/26)
MIN 2: 100m Run
MIN 3: Rest

Strength:
L3:
4x5 Weighted Pull-Ups

L2:
4x5 Strict Pull-Ups

L1:
4x5 Supine Pull-ups

WOD:
L3:
15-12-9-6-3
Box Jump Over
Power Snatch (115/70)

L2:
15-12-9-6-3
Box Jump Over
Power Snatch (95/65)

L1:
15-12-9-6-3
Box Jump Over
Power Snatch (75/45)

L3:
30-20-10
Bench Press (135/80)
Pull-ups
Wallballs (20/14)

L2:
30-20-10
Bench Press (115/70)
Pull-ups
Wallballs (20/14)

L1:
30-20-10
Bench Press (95/55)
Ring Rows
Wallballs (14/10)

Strength:
In 10 minutes find a heavy single Thruster,
then 3 x 3 @ 80%

WOD:
L3:
AMRAP X 15
21 Cal Row
15 Hang Squat Clean (135/95)
9 Toes to Bar
L2:
AMRAP X 15
21 Cal Row
15 Hang Squat Clean (115/80)
9 Toes to Something
L1:
AMRAP X 15
18 Cal Row
15 Hang Squat Clean (95/65)
9 Candlesticks