WOD

SKILL: Double under’s – 3x max effort WOD: 21 Hollow Rock 21 KB Swings @ 24/16 kg 500m Row 15 Hollow Rock 15 KB Swings...

LIFT: Press – 5 x 3 WOD: 60 Thrusters for time @ 95/65 -EMOM stop & do 3 burpees-

LIFT: Deadlift – 5 x 5 (60% of 5RM) WOD: 21-15-9 Burpee broad jumps KB Swings @ 32/24 kg

SKILL: Sledge swings – Tabata WOD: 30 min AMRAP 1000m Row 25 Push Press @ 75/55 150 foot Farmer Carry (HAP)

LIFT: Bench Press – 3 X 5 WOD: 3 Rounds 25 Cal. Row 15 Goblet squats @ 24/16 kg 2 Wall walks

LIFT: Back Squat – 3 x 5 WOD: Tabata ….. paralette pass thru OH Lunge @ 45/25 Hollow body hold

SKILL: 5 sets of: 5 Ring dips & 5 Ring pull ups WOD: AMRAP in 7 21 Wall ball @ 20/14 7 HSPU -Rest 3...

LIFT: Snatch – 7 x 1 WOD: 16 min AMRAP 300m Row 10 Squat cleans @ 135/95 10 T2B

LIFT: OH Squat – 5 x 2 WOD: Friday the 13th Crap Shoot AMRollsAP in 13 min 2 – 100 DU’s 3 – 10 Ring...

SKILL: 500m Row for time WOD: 20 min AMRAP 20 Deadlift @ 225/155 40 Wall ball @ 20/14 20 Hang Cleans @ 155/115 40 Wall...