WOD

LIFT: Bench Press – 3 x 5 WOD: AMRAP in 10 10 HSPU 20 Alt. pistols

SKILL: Rope Climbs – 2 min AMRAP WOD: 3 Rounds 10 Cal Bike / Row 20 Ball Slams @ 20/15 100 Double under’s

LIFT: Back Squat – 3 x 5 WOD: 5 Rounds 10 KB Snatch – R 10 OH Lunges 10 KB Snatch – L 10 OH...

LIFT: Snatch – 7 x 1 WOD: 5 Rounds 5 Push jerk @ 135/95 10 Burpees

SKILL: Running Drills + Agility WOD: AMRAP in 20 400m Run 15 Thrusters @ 95/65 15 pull ups

LIFT: Clean & Jerk – 7 x 1 WOD: Every 3 minutes complete: 500m Row + 15 Ball slams @ 20/15 Complete 3 Rounds

SKILL: Core Complex x 10 WOD: Assault Bike for time Teams of 4 men complete 450 cal Teams of 4 women complete 300 cal

LIFT: Front Squat – 5×2 WOD: Teams of 3 Buy In – athletes run 400m and each collects an egg. Teams = same colour eggs Team...

LIFT: Press 5 x 3 WOD: Partners Complete – 20 min CAP 100 Wall Ball @ 20/14 100 DB Snatch @ 50/35 50 Wall Ball...

SKILL: 500m Row for time WOD: 15 – 1 C2B pull ups 1 – 15 KB Swings (HAF)