WOD

STRENGTH: OH Squat 5 x 2 WOD: Friday the 13th Crap Shoot 2 – 50 Double Under’s 3 – 5 Push Press @ 95/65 4...

WOD: “COE” 10 Rounds 10 Thrusters @ 95/65 10 Ring Push Ups

STRENGTH: 10 min EMOM of 2 Clean Pull + 1 Hang Squat Clean @ 85% WOD: AMRAP in 7 15 Wall Ball @ 20/14 12...

STRENGTH: Front Squat 5 x 2 @ 80% WOD: AMRAP in 12 75 Double unders 50 ft Farmer Carry @ 50/35 25 Sit ups

SKILL: Rope Climb Technique WOD: 4 Rounds 1 min Max Effort Assault Bike 15 Thrusters @ 115/75 Rest 3 min

STRENGTH: Bench Press 3 x 5 WOD: 3 Rounds 20 Power Snatch @ 95/65 10 Bar Facing Burpees

STRENGTH: Back Squat 3 x 5 WOD: AMRAP in 15 50 ft OH walking lunge – R @ 50/35 8 T2B 4 Bar MU or...

STRENGTH: Push Press 1RM WOD: Partner’s 3 Rounds P1 Holds plank P2 Runs 200m

STRENGTH: Deadlift 5 x 5 WOD: 21-15-9 Hang Squat Cleans @ 95/65 Mountain Climbers / leg

SKILL: D-Ball Clean Technique WOD: 7-5-3-1 Bar MU or 15-12-9-6 Pull ups -AND_ 21-18-15-12 D-Ball Cleans @ 100/70