WOD

SKILL: Tire Flips WOD: Tabata Front Squat @ 50% 5 x 2 wt. Tabata Burpees to 6″ target

LIFT: Back Squat – 3 x 5 WOD: EMOM x 12 odd: 5 Strict T2B even: 15 Wall ball @ 20/14

LIFT: Snatch – 7 x 1 WOD: AMRAP in 10 Increasing ladder 2-4-6-8-10-12-etc Pull ups HSPU

SKILL: 400m Run WOD: 1 min AMRAP Hang Squat Clean @ 135/95 1 min AMRAP Burpees 1 min AMRAP T2B 2 min AMRAP Hang Squat...

LIFT: OH Squat – 5 x 2 WOD: 5 Rounds – 30 sec intervals Ball slams @ 20/15 Hollow rock Slingshots @ 16/12 kg HK2E...

LIFT: Clean & Jerk – 7 x 1 WOD: 3 Rounds 45 sec. max calorie assault bike 3 min rest

LIFT: Front Squat – 5 x 2 WOD: 5 Rounds 10 V ups 30 sec L hang 30 sec plank 30 sec push up plank

LIFT: Press – 5 x 3 WOD: 3 Rounds – 1 minute intervals R – Forward/reverse lunge combo @ 24/16 kg KB Swings @ 24/16kg L...

SKILL: Bar Muscle Ups – Progressions & Drills WOD: EMOM x 25 1 Hang Power Clean 2 Front Squats HAP – add weight as needed

LIFT: Deadlift – 5 x 5 WOD: AMRAP in 8 30 Double under’s 1-2-3-4-5-6-etc Rope climbs (increase by 1 rep every round)