WOD

STRENGTH: Bench Press 5 x 3 @ 65% 3RM WOD: Partner’s – 16 min Cap 400 Double under’s 200 MB Sit ups @ 20/14 100...

SKILL: 1000m Row for time WOD: 12-10-8-6-4-2 Power Cleans @ 115/75 Thrusters C2B Pull ups

STRENGTH: Back Squat 6 x 3 WOD: 5 Rounds 50 Double under’s 10 Push Press @ 115/75

STRENGTH: Press 1RM WOD: 10 Cal Row 50 Double unders 20 Cal Row 40 Double unders 30 Cal Row 30 double unders 40 Cal Row...

SKILL: Tabata Sledge Hammer Swings WOD: EMOM x 20 odd: 1 strict T2B + 1 strict Pull up + 1 strict C2B even: 1 kipping...

STRENGTH: Deadlift 5 x 5 WOD: 40/20 Circuit – 3 Rounds KB Clean KB Front Rack Lunges Mountain Climbers Tuck Jumps

STRENGTH: OH Squat 5 x 3 WOD: AMRAP in 14 15/10 Calorie Row 10 Hang Squat Clean @ 95/65 5 Broad Jump

SKILL: Core Complex x 10 WOD: AMRAP in 20 20/15 Cal Assault Bike 20 Push Press @ 95/65 15 Burpess 10 Ring Dips

STRENGTH: Snatch 5 x 1 @ 90% WOD: 5 Rounds 50 Double under’s 10 C2B Pull ups

STRENGTH: 10 min EMOM Power Clean + Hang Sq. Clean WOD: 3 min AMRAP 6 T2B 6 OH Squat @ 95/65 Rest 2 min Complete...