WOD

LIFT: Front Squat – 1 1/4 @80% 5RM – 5×2 WOD: 5 Rounds 4 Dual KB Pendlay Row 10 Dual KB Deadlift 6 Dual KB...

SKILL: Core Complex – 10x WOD: 30 OH Squat @ 95/65 30/20 Calorie Assault Bike 30 Sit ups 30/20 Calorie Row

LIFT: Bench Press 5 x 3 WOD: 30 Dual KB Front Squat @ 24/16 kg 20 Dual KB Hang Power Clean & Push Press 10...

LIFT: Back Squat 3 x 5 WOD: 500m Row 25 Burpees 500m Row 25 Burpees

WOD: 6 Rounds 10 Bench Press @ 75% 5RM 20 Alt. DB Snatch @ 50/35 250m Row Sprint -Rest as needed between Rounds-

LIFT: Press – 5 x 3 WOD: 5 Rounds 1 min Max Calorie Row 1 min Bear Walk 1 min Max Calorie Assault Bike 1...

LIFT: Deadlift – 5 x 3 WOD: 10 min EMOM 5 Goblet Squats @ 24/16 kg Active Plank Hold

SKILL: Rope Climb Technique WOD: 100-80-60-40-20 Double under’s* 25-20-15-10-5 DB Thruster’s @ 35/25 *sub Assault bike 60sec-50-40-30-20

LIFT: OH Squat – 2 x 5 WOD: AMRAP in 7 5 HSPU 15/10 Cal Assault Bike