WOD

SKILL: MU transitions WOD: 3 Rounds 800m Run 20 Back Squat @ 50% 1RM 10 Muscle ups (sub C2B or ring rows)

STRENGTH: Press 4 x 3 WOD: AMRAP in 10 28 Double under’s 14 H2H Swings @ 20/14 kg 14 Slingshots

STRENGTH: Deadlift 5 x 5 @ 65% 1RM WOD: 75 Wall Ball for time @ 20/14

WOD: “Badger” 3 Rounds 30 Squat Cleans @ 95/65 30 Pull ups 800m Run

STRENGTH: Snatch 1 RM WOD: 3 Rounds 20 Ball Slams @ 20/15 20 KB Snatch @ 24/16 kg 200m Run

STRENGTH: OH Squat 5 x 2 WOD: Partner’s complete 3 Rounds for time and distance P1 – Rows 300m P2 – Farmer Carry for max...

WOD: AMRAP in 16 25 ft Front Rack Lunge @ 95/65 10 Burpee over bar 25 ft Front Rack Lunge 10 Ring Rows

STRENGTH: Front Squat 5 x 2 @ 75% WOD: AMRAP in 8 5 D-Ball Clean @ 100/70 100m Run

STRENGTH: Bench Press 5 x 5 WOD: 3 Rounds 15 Pull ups 20 DB Snatch @ 50/35 50 Double under’s (sub mountain climbers)

SKILL: Handstand progressions WOD: Partner – 20 min AMRAP 2 Deadlift @ 75% 5RM 4 Bar Facing Burpees 9/6 Cal Assault Bike *P1 completes full...