WOD

SKILL: Max Height Box Jump WOD: Partners’ – AMRAP in 15 A) 15/10 Calorie Assault bike sprint B) Plank -switch-

STRENGTH: Deadlift 2 @ 90%, 5×3 @ 75% WOD: 2 Rounds 25 Push Press @ 95/65 100 ft. Front Rack Walking lunge Rest 3 min...

SKILL: 1 Mile Run WOD: For Time 50 Burpee Box Jump Overs @ 24/20 -Rest 5 min- For Time 50 Burpee Pull ups

STRENGTH: Snatch 5 x 1 @ 95% WOD: AMRAP in 15 50 Double under’s 10 Bar MU 10 HSPU

STRENGTH: OH Squat 5 x 2 WOD: 4 Rounds 200m Run 15 Pendlay Row @ 115/75 10 Alt Pistols

STRENGTH: Clean & Jerk 5 x 1 @ 95% WOD: 50 KB Swings @ 24/16 20 Slingshots 50 KB Snatch 20 Sprawls 50 KB Swings

SKILL: Rope climbs WOD: 27-21-15-9 Wall Ball @ 20/14 Burpees to 6″ target

STRENGTH: 1 1/4 Front Squat 5 x 1 @ 95% WOD: Partner’s 1000m Row (switch as needed) 100 MB Cleans @ 20/14 750m Row 75...

WOD: “Murph” 1 Mile Run 100 Pull ups 200 Push ups 300 Squats 1 Mile Run

STRENGTH: Bench Press 5 x 3 WOD: 50-40-30-20-10 Double under’s 25-20-15-10-5 KB Clean & jerk @ 24/16