WOD

LIFT: Deadlift – 5 x 5 WOD: EMOM x 10 odd: 10 OH Squats @ 95/65 even: 40 Double under’s

LIFT: Bench – 3 x 5 WOD: AMRAP in 12 5 Ring Dips 10 Goblet Squats @ 24/16 kg 20 walking lunge steps

SKILL: Ring supports – 3 x ME WOD: Complete 3 Rounds of…. 3 min AMRAP 3 C & J @ 135/95 6 T2B 9 Burpees...

LIFT: Back Squat – 3 x 5 WOD: 15 press @ 95/65 3 Rope climb 12 press 2 Rope climb 9 press 1 Rope climb

LIFT: Snatch – 7 x 1 WOD: AMRAP in 12 6 C2B Pull ups 12 Burpee Box Jump Overs @ 24/20

SKILL: Running drills WOD: 12 min EMOM odd: 15 Hollow Rock even: 10 T2B (sub. dragon flag tow touch)

LIFT: OH Squat – 5 x 2 WOD: 6 Rounds 15 Wall Ball @ 20/14 50 Double under’s (sub. 15 squat thrusts)

LIFT: Clean & Jerk – 7 x 1 WOD: 3 Rounds 30 Burpee broad jump 20 push press @ 95/65

SKILL: Double under’s – 6 min EMOM WOD: 150 Calories on Assault Bike or Rower -EMOM 5 Thrusters @ 95/65-

LIFT: Front Squat – 5 x 2 WOD: AMRAP in 15 5 Renegade Row @ 40/30 10 SLDL @ 95/65