WOD

SKILL: Ultimate Plank Series WOD: 16 min Alternating TABATA DB or KB Thrusters KB Swings Burpees Sit ups

STRENGTH: 10 min EMOM Snatch Pull + Power Snatch @ 95% WOD: AMRAP in 15 20 Box Jump @ 24/20 40 OH Walking Lunges @...

STRENGTH: OH Squat – 5×2 WOD: 2 Rounds 200m Run 25 Hang Power Cleans @ 95/65 200m Run 25 Push Press 200m Run 25 Burpees

Agility Skills WOD: 100 Double under’s 50 Wall Ball @ 20/14 25 C2B Pull ups 100 Double under’s 25 C2B Pull ups 50 Wall Ball...

STRENGTH: 10 min EMOM Sq. Clean + Hang P. Clean + Jerk @ 75% WOD: 5 Rounds 12 Deadlift @ 155/105 9 K2E 6 Ring...

STRENGTH: Front Squat 5×1 @ 95% WOD: 20 min AMRAP 20 KB Swings @ 24/16 kg 10 Pull ups 5 HSPU

SKILL: Ultimate plank series WOD: 3 Rounds 3 min Max Calorie Row Rest 3 min 3 min Max Calorie Assault Bike Rest 3 min

SKILL: Mobility Games WOD: 200 Dual KB Front Squats @ 24/16kg -every time you put the bells down Run 100m-

STRENGTH: Bench Press 5RM WOD: 2 Rounds 25 Burpees 400m Run 25/20 Cal Assault Bike 400m Run

STRENGTH: Back Squat 5 x 5 WOD: 400m Run Buy In 10 Rounds 5 Power Clean @ 135/95 10 Pull ups 400m Run Cash Out