WOD

LIFT: Deadlift – 5 x 5 WOD: 100 Double under’s 10-9-8-7-6-5-4-3-2-1 KB Highpull @ 24/16 kg Ball slams @ 20/15 then… 100 Double under’s

Skill: 2 x sled sprints WOD: 20 min EMOM – alternating odd: 5 Russian step ups per leg (HAP) even: 10 V ups

LIFT: Bench Press – 3 x 5 WOD: 25 Double under’s 25 squats 25 Double under’s 25 Hang Power Cleans @ 95/65 25 Double under’s...

LIFT: Back Squat – 3 x 5 WOD: 60 Calorie Row 20 Shoulder to OH @ 155/115

SKILL: Tire Flips WOD: AMRAP in 12 4 C2B pull ups 8 Alternating DB snatch @ 40/25 16 Russian Step ups @ 40/25

LIFT: Snatch – 7 x 1 WOD: AMRAP in 16 4 T2B 8 KB Swings @ 32/24 kg 12 GHD sit ups (weighted Abmat situps)

LIFT: OH Squat – 5 x 2 WOD: AMRAP in 7 10 Burpees 20 Walking lunge steps

SKILL: Core Complex – 10x WOD: Complex 5 Rounds of the following complex: 10 KB Swings @ 24/16 kg 1 pull up (strict and/or weighted)...

LIFT: Clean & Jerk – 7 x 1 WOD: 10 min EMOM 4 T2B 8 Push press @ 95/65 12 squats

LIFT: Front Squat – 5 x 2 WOD: 25 Pull ups 50 Box jumps @ 24/20 100 OH Squats @ 45/35 50 Cal. Row 25...