WOD

SKILL: Double under drills WOD: 20-18-16-14……….4-2 DB Lunge Steps @ 50/35 (suitcase) 5 Dips b/w each set

STRENGTH: Deadlift 5×5 WOD: 21-15-9 Med Ball Cleans @ 20/14 Box Jumps @ 24/20

STRENGTH: 10 min EMOM 1 Snatch Pull + 1 Split Snatch @ 90% WOD: AMRAP in 10 200m Run 15 Pull ups 15/10 Cal Assault...

SKILL: Pendlay Row WOD: Alt. EMOM x 24 A) 10 Pendlay Row B) 10 Alt Pistols C) 10 DB Snatch – HAP

STRENGTH: OH Squat 5 x 1 WOD: AMRAP in 12 12/8 Calorie Row 8 HK2E 12 KB Swings @ 32/24 kg

STRENGTH: Clean & Jerk 5 x 1 @ 90% WOD: 5 Rounds 10 Bar Facing Burpees 10 Push Press @ 95/65 10 Bar Facing Burpees...

WOD: 4 Rounds 400m Row 30 Wall Ball @ 20/14 20 Deadlift @ 225/155 10 Box Jump Over @ 24/20 -rest 3 min between rounds-

STRENGTH: Front Squat 5 x 2 @ 85% WOD: 10 Rounds 5 KB Snatch – R 5 KB Snatch – L 5 Ring Dips 10...

STRENGTH: Bench Press 3 x 5 WOD: 5 Rope Climb 400m Run 4 Rope Climb 400m Run 3 Rope Climb 200m Run 2 Rope Climb...

SKILL: 1RM Turkish Get Up WOD: 16-14-12-8 T2B Pass thrus Sit ups