WOD

STRENGTH: 1 1/4 Front Squats – 5 x 1 @ 95% WOD: 3 Rounds 20/15 Cal Row 15 Deadlift @ 225/155 20/15 Cal Row -Rest...

STRENGTH: Bench Press 3 x 5 WOD: 3 Rounds 10 GHD sit ups 15 Burpees 20 KB Snatch @ 24/16

SKILL: Sled Push for Load WOD: 5 Rounds 100 foot walking lunge 20 Wall Ball @ 20/14 100m Run 20 Pull ups

STRENGTH: Press 5 x 1 WOD: AMRAP in 15 21 Double under’s 7 OH Squat @ 135/95 3 Rope Climbs

SKILL: Dual KB Clean & Snatch WOD: 8 sets of 40 sec Work / 20 sec Rest Dual KB Complex Suitcase Deadlift Hang Clean Front...

STRENGTH: Deadlift 2@80% – 8×3 @ 65% w/ 90s rest WOD: 3 Rounds of Favourite 4 10 Hollow Body to Bent Knee Up 20 HB...

STRENGTH: Snatch 7 x 1 @ 90% WOD: Tabata Assault Bike for Calories Tabata Double under’s Tabata Mountain climbers

WOD 1-2-3-4-5-6-7-8-9-10 Hang Squat Clean thrusters @ 70% 5 T2B after every set

STRENGTH: OH Squat 1 RM WOD 20 Rounds 5 burpees 5 pull ups 5 air squats

STRENGTH: Clean & Jerk 7 x 1 @ 90% WOD 20 min AMRAP 20 KB Swings @ 24/16 15 Ring Row 10 Pistols