WOD

LIFT: Bench Press – 3 x 10 @ 65% 5RM WOD: AMRAP in 12 5 Broad Jump 10 T2B 20 Slingshots @ 16/12 kg 40...

SKILL: 3 x 20 sec plate hop drills WOD: 4 Rounds 400m Run 30 DB Power Cleans @ 40/30 30 Wall Ball @ 20/14 -Rest...

LIFT: Back Squat – 5 x 5 @ 75% 5RM WOD: Row 500m – 400m – 300m – 200m – 100m KB Highpull 50-40-30-20-10 @...

LIFT: Hang Power Snatch – 1 RM WOD: 5 Rounds 12 sec Max Effort Push ups (fast) 48 sec Slow Recovery PVC Floor Press

SKILL: 3 x ME Handstand Hold WOD: 3 Rounds 20 Back Squat (no rack) @ 50% 5RM 400m Row 20 Pull ups 400m Run

LIFT: OH Squat – 1 RM WOD: 4 Rounds 60 sec plank hold 15 sec L Hang hold 20 sit ups

LIFT: Power Clean – 1 RM WOD: AMRAP in 8 5 Tuck jumps 10 DB Walking Lunges @ 50/35 (suitcase hold) 200m Run

SKILL: Atlas Stone Cleans WOD: 4 Burpees 4 Stone to Shoulder 8 Burpees 8 Stone to Shoulder 12 Burpees 12 Stone to Shoulder 16 Burpees...

LIFT: Front Squat – 1 RM WOD: 10 Rounds 100m Sprint 10/7 Push ups 1 Rope Climb

LIFT: Press – 1 RM WOD: EMOM x 12 A) max strict pull ups B) 10 Alt. pistols C) 15 SLDL @ 75/55