WOD

LIFT: Front Squat – 3 RM WOD: In 5 minutes complete 400m Run 25 KB Swings @ 24/16kg AMRAP sit ups -Rest 2 min- Repeat...

LIFT: Clean – 1 RM WOD: AMRAP in 14 30 Ball slams @ 20/15 30 Cal Assault Bike 30 Wall Ball @ 20/14 30 Cal...

SKILL: 150 KB Swings for Time WOD: 3 Rounds 400m Run 10 Clusters @ 95/65 15 Burpees

LIFT: Press – 3 RM WOD: 5 Rounds 10 DB Bench Press 10 DB Bent Row per Arm

LIFT: Deadlift – 3 RM WOD: Row Sprints 30-20-10 Calories 50 Double under’s after each Row

SKILL: Farmer Carry Technique WOD: Teams of 3 75 Laps Farmer Carry – HAP 8 Burpees EOMOM together

LIFT: Bench press – 3 RM WOD: Teams of 3 3:00 Assault Bike Max Calories (switch @ 60 sec) 3:00 Rest 6:00 Max Cal (switch...

LIFT: Back Squat – 3 RM WOD: 3 Rounds 400m Run 30 DB Snatch @ 50/35 30 Air Squats 1 min Rest b/w rounds

SKILL: Bar Muscle Ups / Progressions WOD: 10 Rounds 5 Push press @ 75/55 5 Thruster @ 75/55 1 Rope Climb -30 second Rest b/w...

LIFT: Snatch – 1 RM WOD: 5 Rounds 15 sec max reps Pendlay Row @ 115/75 45 sec slow Recovery Band Rows