WOD

LIFT: Bench Press – 4 x 4 WOD: AMRAP in 16 3 Deadlift @ 135/95 2 Hang Squat Clean 1 HSPU (sub DB press)

LIFT: Back Squat – 5 x 3 WOD: Partner’s complete 3 Rounds Partner 1 = 100m Farmer Carry Partner 2 = AMRAP Ball slams @...

SKILL: KB Snatch WOD: 5 Rounds 8 Right-KB Snatch 6 Right-KB OH Lunge 4 Right-KB Front Rack Squat 8 Left-KB Snatch 6 Left-KB OH Lunge...

LIFT: Push Press – 1 RM WOD: “Baseline” 500m Row 40 squats 30 sit ups 20 push ups 10 pull ups

LIFT: Deadlift – 5 x 5 WOD: AMRAP in 15 5 strict pull ups 10 Push press @ 95/65 15/10 Cal Assault Bike

SKILL: Farmer Carry – 15 min to find Max WOD: 3 Rounds 500m Row 5 Rope Climb 20 Box Jump @ 24/20

LIFT: 10 min EMOM 1 Snatch Pull + 1 Power Snatch + 1 Squat Snatch WOD: 4 Rounds 60 sec plank hold 15 sec L-sit...

LIFT: OH Squat – 3 x 5 WOD: Tabata Jumping Lunges Tabata Plate Hops Tabata Mountain Climbers Tabata High Knee Ball Taps

LIFT: 10 min EMOM 1 Power Clean + 1 Push Jerk + 1 Split Jerk WOD: 4 Rounds – 30 sec AMRAP of each Halos...

LIFT: Front Squat – 5 x 5 WOD: EMOM x 16 A) 15 Ring Rows B) 10 Single leg Deadlift C) 3 Rope Climb D)...