WOD

STRENGTH: OH Squat 5 x 3 WOD: 40/30 Calorie Row 20 DB Front Squat @ 50/35 40/30 Calorie Row

STRENGTH: Clean & Jerk 5 x 1 @ 70% WOD: EMOM x 8 20 Double Under’s AMRAP Squat Jumps

WOD: “The Chief” 5 Rounds 3 min AMRAP 3 Power Cleans @ 135/95 6 Push ups 9 Air Squats -Rest 1 min bw rounds-

STRENGTH: Front Squat 5 x 5 WOD: AMRAP in 15 5 R-Leg Deadlift @ 24/16 kg 10 Slingshots @ 20/14 kg 5 L-Leg Deadlift 10...

STRENGTH: Bench Press 5 x 3 WOD: 2 Rounds 50 foot HS walk / Inchworm drag 25 Burpees

SKILL: 500m Row for time WOD: 5 Rounds 90 sec Wall Sit 15 DB Squat Cleans @ 50/35 -Rest 1 min b/w rounds-

STRENGTH: Back Squat – 6 x 3 WOD: 2 Rounds 500m Row 15 Push Press @ 95/65 15 Burpees

STRENGTH: Press 5 x 3 WOD: AMRAP in 10 15/10 Cal Assault Bike 10 C2B Pull ups 5 HSPU

SKILL: Seated sled pull WOD: 5 Rounds 30 Calorie Row 20 K2E 10 Pendlay Row @ 115/85 -25 min Cap-

STRENGTH: Deadlift – 5 x 5 WOD: 4 Rounds 50 Double under’s 25 Hollow Rocks