WOD

SKILL: Core Complex – 10X WOD: 4 Rounds 5 Dual KB Clusters @ 16/12 kg 10 T2B 20 Double under’s

LIFT: Press – 5 RM WOD: 10 Rounds 5 Man Makers @ 35/25 10 Russian step ups

LIFT: Deadlift – 5 RM WOD: 5 Rounds 10 Hang Cleans @ 95/65 10 Box Jump @ 24/20

SKILL: Agility Ladder Drills WOD: 100 push ups 100 sit ups 100 pull ups EOMOM complete 3 burpees

LIFT: Bench Press – 5 RM WOD: AMRAP in 10 1 Suicide Sprint 5 KB Deadlift @ 32/24 kg 10 KB Swings @ 32/24 kg

LIFT: Back Squat – 5 RM WOD: 3 Rounds 1 min AMRAP sit ups 1 min AMRAP Ball slams @ 25/20 1 min AMRAP Slingshots...

SKILL: Seated Sled Pull WOD: AMRAP in 9 3 Power Clean @ 105/75 5 thrusters 15 Double under’s

LIFT: Snatch – 5 x 1 WOD: Squats 50-40-30-20-10 T2B 25-20-15-10-5 Broad Jump 5-4-3-2-1

LIFT: OH Squat – 3 x 2 WOD: 2 Rounds 25 Burpees 400m Run 25 Cal Assault Bike 400m Run

SKILL: D-Ball Clean Technique WOD: Teams of 3 3 min AMRAP Sled Push Relay @ 190/145 -Rest 1 min- 3 min AMRAP Rope Climb Relay...