WOD

SKILL: Sled Push for Load WOD: Tabata Goblet Squats @ 24/16 kg Tabata OH Lunges @ 45/25 Tabata Wall Ball @ 20/14 *1 min Rest...

STRENGTH: Front Squat 5 x 2 @ 90% WOD: Partner AMRAP in 12 minutes P1 Rows 15 Calories P2 AMRAP D-Ball Cleans

STRENGTH: Bench Press 3 RM WOD: EMOM to the Death 2 Ball slams @ 20/15 2 Burpees* *add 1 burpee every minute

SKILL: HS Holds WOD: “Betty” 5 Rounds 12 Push Press @ 135/95 20 Box Jump @ 24/20

STRENGTH: Back Squat 6 x 3 WOD: 30 sec Interval Flow – 5x H2H Swings Mountain climbers Slingshots Sprawls KB Highpull Rest

STRENGTH: Press 5 x 2 WOD: 10 min AMRAP 25 Double under’s 50 ft OH KB Lunge @ 24/16 kg

SKILL: 500m Row for time WOD: 5 Rounds 10 Clusters @ 115/75 5 Bar MU

STRENGTH: Deadlift 5 x 5 WOD: 4 Rounds 12/10 Calorie Assault Bike 8 Burpees 6 HSPU

STRENGTH: OH Squat 5 x 3 @ 50% 1RM WOD: 15-12-9 Clean & Jerk @ 135/95 C2B Pull ups

SKILL: Mobility / Shoulder prep WOD: “Adrian” 7 Rounds 3 Forward Rolls 5 Wall Walks 7 T2B 9 Box Jump @ 30/24