WOD

STRENGTH: OH Squat 1 RM WOD: 2 Rounds 25 Wall Ball @ 20/14 25 Burpees to plate @ 45/25

SKILL: Burgener Prep WOD: 30 min EMOM odd) AMRAP Squat Cleans even) Rest

STRENGTH: Snatch 5 x 1 @ 90% WOD: 3 Rounds 20/15 Cal Assault Bike 15 Ring Rows 20 KB Snatch @ 24/16kg

STRENGTH: Front Squat 5 x 2 @ 90% WOD: 3 Rounds 20 Deadlift @ 155/95 10 Push ups

SKILL: Core Complex 10x WOD: “Ghost” 6 Rounds 1 min AMRAP Row for Calories 1 min AMRAP Burpees 1 min AMRAP Double Under’s Rest 1...

STRENGTH: 10 min EMOM 1 Clean Pull + 1 HPC + 1 Clean @ 90% WOD: 12-10-8-6-4-2 Tuck Jump Burpees 3 Shuttle runs after each...

STRENGTH: Bench Press 3 x 5 WOD: AMRAP in 12 200m Run 50 KB Swings @ 24/16 kg

SKILL: Tire Flips WOD: 12-9-6 Hang Power Cleans @ 135/95 HSPU -then- 12-9-6 Hang Power Cleans @ 115/75 Ring Dips

STRENGTH: Back Squat 6 x 3 WOD: 5 Rounds 2 Rope Climbs 20 Alt. DB Snatch @ 50/35

STRENGTH: Press 5 x 2 WOD: 10-9-8-7-6-5-4-3-2-1 V-ups 25 Double unders after each set