WOD

STRENGTH: Bench Press 3 x 5 WOD: AMRAP in 12 5 KB Snatch to OH Lunge – R 5 KB Snatch to OH Lunge –...

PARTNER WOD: 5000m Row 400 Double Under’s 300 Wall Ball @ 20/14 200 Hang Power Cleans @ 95/65 100 Burpees over Bar

STRENGTH: Back Squat 3 RM WOD: 30 sec Interval Flow – Complete 3 Rounds KB Push Press – R H2H swings KB Push Press –...

STRENGTH: Press 4 x 3 WOD: “Baseline” 500m Row 40 Squats 30 Sit ups 20 Push ups 10 Pull ups

SKILL: Mobility work WOD: 4 Rounds 50 ft DB walking lunge (HAP) 20 sec L-sit 15 ft HS walk / 15 sec HS hold

STRENGTH: Deadlift 5 x 5 @ 50% 5RM WOD: Row & Bike Pyramid 10 sec work / 50 sec rest 15 / 45 20 /...

SKILL: Farmer Carry Prep WOD: 10 Rounds 6 DB Bench Press / Floor Press (HAP) 100 ft Farmer Carry after each set

STRENGTH: 10 min EMOM 1 Squat Snatch + 1 Power Snatch @ 85% WOD: 10 min AMRAP 4 Bar Muscle Ups 8 Burpee Box Jump...

STRENGTH: OH Squat 5 x 2 WOD: 2 Rounds 25 Sit ups 20 Calorie Row 15 Front Squats @ 135/95

SKILL: Sled pulls WOD: 5 min Burpess 4 min Wall Balls @ 20/14 3 min Double under’s 2 min Assault Bike 1 min Air Squats