WOD

STRENGTH: 10 min EMOM + Squat Clean + 1 Push Jerk + 1 Split Jerk WOD: 4 Rounds 60 Double under’s 15 K2E 15 foot...

STRENGTH: Front Squat 5 x 2 @ 65%1RM WOD: 1 Mile Run 20 Weighted step ups @ 50/35 3 Rope Climb 20 Weighted step ups...

SKILL: Rope Climb WOD: In 3 minutes complete: 40/30 Calorie Row AMRAP burpees Rest 2 minutes Complete 3 Rounds

STRENGTH: Bench Press 5 x 5 WOD: 10 min EMOM odd: 5 strict pull ups or 3 muscle ups even: 2 strict HSPU

STRENGTH: Back Squat 5 x 5 WOD: 4 Rounds 6 Tire Flips @ 450/250 12 Box Jump @ 24/20 18 Burpees -Rest between rounds as...

SKILL: Core Complex x 10 WOD: Teams of 3 – 18 minutes for Max Calories P1 – static farmer hold P2 – static HS hold...

STRENGTH: Press 5×3 WOD: EMOM x 8 100m sprint max wall balls @ 20/14

STRENGTH: Deadlift 85% x2, 70% 3×3 w/ 120s rest WOD: Tabata squat thrusts rest 1 min Tabata wall sprints rest 1 min Tabata squat jumps

SKILL: Run Prep WOD: Partner’s complete 40 Pull ups (1 person working at a time) 800m Run together 100 KB Swings @ 24/16kg 800m Run...

STRENGTH: Snatch 5×1 @ 95% WOD: 30 Manmakers @ 50/35