WOD

STRENGTH: Front Squat 5 x 2 @ 70% WOD: 3 Rounds 30 Double under’s 20 OH Lunges @ 45/25 5 Core Complex

SKILL: Tire Flips WOD: 4 Rounds 15 Wall Ball @ 20/14 200m Run 15 Wall Ball -2min Rest between Rounds-

STRENGTH: Bench Press 5 x 5 WOD: EMOM x 8 20 Double under’s max reps D-Ball clean @ 100/70

STRENGTH: Back Squat 5 x 5 WOD: 21-15-9 Cal Assault Bike T2B H/R Push up

WOD: “Nancy” 5 Rounds 400m Run 15 OH Squat @ 95/65

STRENGTH: Press 5 x 3 WOD: AMRAP in 20 400m Run 10 TGU

STRENGTH: Deadlift 2@90%, 3×3 @ 75% WOD: AMRAP in 10 800m Run 40 Wall Ball @ 20/14 20 Cal Assault Bike 400m Run 20 Wall...

STRENGTH: 10 min EMOM Power Snatch + Hang Power Snatch @ 95% WOD: 3 Rounds 50 Air Squats 30 KB Swings @ 24/16 10 C2B...

STRENGTH: OH Squat 5 x 2 WOD: 3 min AMRAP 6 KB Snatch – Right 6 KB Snatch – Left 24 Double under’s -Complete 4...

SKILL: Deadlift technique & Prep WOD: 10 Rounds 3 Deadlift (Heavy & Unbroken) 5 Burpees 7 Pull ups