WOD

STRENGTH: Clean & Jerk 5 x 1 @ 85% WOD: 3 Rounds 5 Ring Muscle Ups 10 Squat Cleans @ 135/95 20 Box Jump @...

STRENGTH: Front Squat 5 x 2 @ 80% WOD: 3 Rounds 200m Run AMRAP pull ups 200m Run AMRAP push ups *unbroken sets

SKILL: HSPU technique WOD: 5 Rounds 9 Bar Facing Burpees 6 HSPU 3 Deadlift @ 75% 1RM

STRENGTH: Bench Press 3 x 5 WOD: AMRAP in 10 28 Double under’s 7 KB Snatch – R @ 24/16 kg 7 KB Snatch –...

STRENGTH: Back Squat 3 x 5 WOD: AMRAP in 9 200m Run 10 OH Lunges @ 45/25

SKILL: Handstand Hold WOD: 20 min AMRAP 2 Person Relay: 15 KB Swings @ 32/24kg + 15 Burpees

STRENGTH: Press 4 x 3 WOD: AMRAP in 15 50 Double under’s 20/15 Calorie Assault Bike 10 Ring Dips

STRENGTH: Deadlift 5RM WOD: 1600m Run 10 Strict Pull ups 400m Run 10 Strict pull ups 200m Run

SKILL: Burgener warm up & prep WOD: 3-6-9-12-15-18-21-24-etc…… T2B Push ups Power Cleans @ 135/95 10 ft HS Walk or 30 sec HS Hold

STRENGTH: Snatch 5 x 1 @ 85% WOD: 6 Rounds 12 Burpees 6 Front Rack DB Squats @ 50/35 2 Rope Climbs