WOD

STRENGTH: 10 min EMOM Snatch + Hang power Snatch @ 95% WOD: Tabata This: Mountain Climbers Jumping Lunges Wall Sit

SKILL: Rope Climb Technique – 2 min Max Ascents WOD: 3 Rounds 18 DB Power Cleans@ 50/35 15 DB Front Squats 12 DB Push Jerk

STRENGTH: OH Squat – 5 x 3 WOD: 2 Rounds 10 Pull ups 10 Ring dips 10 T2B 30 MB Cleans @ 20/14

STRENGTH: Clean & Jerk 1RM WOD: AMRAP in 15 15 Calorie Row 30 Sledge Swings

SKILL: Dodgeball WOD: Partner Relay 30 Calorie Row each then AMRAP 1 Burpee Box Jump Over @ 24/20 1 Goblet Squat @ 24/16 kg 1...

STRENGTH: Front Squat 5 x 5 @ 50% 1RM WOD: Partner’s complete 4 Rounds A) 25/15 Calorie Assault Bike B) AMRAP Shuttle Run

STRENGTH: Bench Press 5 x 3 WOD: “1 Arm Randy” 75 DB Snatch for time @ 50/35 Rest 2 min 500m Row for time

SKILL: Muscle up transitions & progressions WOD: 5 Rounds 3 sec False grip Pull to sternum 3 sec hold 3 sec transition 3 sec dip...

STRENGTH: Back Squat 6 x 3 WOD: 21-15-9 Suitcase Deadlift @ 32/24 kg Renegade Row

STRENGTH: Press 5 x 3 WOD: Partner’s – 3 Rounds A) 200 ft Farmer Carry B) AMRAP sit ups