WOD

STRENGTH: Back Squat 6 x 3 @ 50% 3RM WOD: 3 Rounds 400m Run 20 DB Hang Squat Cleans

STRENGTH: Press 4 x 3 WOD: 100 Double under’s (sub 300 single skips) 50 KB Swings @ 24/16 kg 25 Thrusters @ 95/65

STRENGTH: In 10 min find 1RM Cluster WOD: 2 Rounds 15 Cluster @ 50% 5 Rope Climbs

STRENGTH: Snatch 5 x 1 @ 90% WOD: 15-12-9 Burpees C2B Pull ups -Rest 5 min- 15-12-9 Burpees Pull ups

STRENGTH: Deadlift 5 x 5 WOD: 3 Rounds 15 Calorie Row 15 sec Superman Hang 15 Plank Shoulder Taps 15 sec Hollow Hang

WOD: 10 Rounds – Every 3 minutes 1 Hang Squat Clean 1 Front Squat 1 Split Jerk -start at 50% 1RM, add weight every round-

STRENGTH: OH Squat 5 x 1 WOD: 10-9-8-7-6-5-4-3-2-1 KB Swings @ 24/16 kg Box Jump @ 24/20

STRENGTH: 10 min EMOM Power Clean + Push Press + Push Jerk WOD: AMRAP in 8 200m Run 50 foot OH Dual KB walk

SKILL: Tire Flips / Sled Drag WOD: Teams of 3 2 min AMRAP Tire Flips 2 min AMRAP Rope Climbs 2 min AMRAP Sled Drag...

STRENGTH: Thruster 1 RM WOD: “Charlie Sheen: 10 Atlas Stone Cleans then do Fran 21-15-9 Thrusters @ 95/65 Pull ups