WOD

STRENGTH: Bench Press 5 x 5 WOD: 4 Rounds 400m Run 40 Double under’s 20 Hollow Rock

STRENGTH: Back Squat 3 x 5 WOD: AMRAP in 8 Suicide sprint 10 Lunges @ 50/35

SKILL: Burgener & Prep WOD: “Hot Shots 19” 6 Rounds 30 Air Squats 19 Power Cleans @ 135/95 7 Strict Pull ups 400m Run

STRENGTH: Press 5 x 3 WOD: AMRAP in 10 18 Wall Ball @ 20/14 9 DB Hang Power Clean @ 50/35 6 DB Push Press

STRENGTH: Deadlift 2 @ 95% then 3×3 @ 70% WOD: EMOM x 9 A) 15/10 Calorie Row B) 8 Ring Rows C) 6 Pistols

SKILL: Sled Push Relay WOD: 4 Rounds 10sec Hollow Hold 10sec Hollow Rock 10 V-ups -Rest 30 sec- Rounds are unbroken Accumulate 60sec ARch Hold...

STRENGTH: Snatch @ 75-85% WOD: 30 min EMOM A) 3 Snatch Pull B) 2 Power Snatch C) 1 Squat Snatch

STRENGTH: OH Squat 5 x 2 WOD: 4 Rounds 10 KB Squat Cleans @ 24/16kg 15 KB Swings 45 Double under’s

SKILL: Rope Climb WOD: Teams of 3 – Relay Style 100m Run 1 Rope Climb 10 Burpee Box Jump Over @ 24/20 AMRAP in 30

STRENGTH: Clean & Jerk 1RM WOD: For Time 400m Run 30 Cal Row 20 Burpees