WOD

LIFT: Bench Press – 3 x 5 WOD: “Rowing Randy” 3 Rounds 25 Power Snatch @ 115/75 500m Row

SKILL: 10 Rounds of Core Complex WOD: EMOM x 20 – heavy but perfect form 1 Squat clean 1 Thruster 1 Push jerk

LIFT: Back Squat – 3 x 5 WOD: 21-15-9 Suitcase Deadlift @ 32/24 kg Burpees Ring rows

LIFT: Snatch – 7 x 1 WOD: 120 Hollow Rocks *30 sec plank for each break

SKILL: 500m Row for time WOD: AMRAP in 9 6 Thruster @ 105/75 24 double under’s 9 thruster 27 double under’s 12 thruster 30 double...

LIFT: OH Squat – 5 x 2 WOD: 20 min Ladder 5 KB Swings @ 24/16 kg / 1 Box Jump @ 24/20 10 KBS...

LIFT: Clean & Jerk – 7 x 1 WOD: 10 Rounds 5 Ring dips 10 Wall Ball @ 20/14 1 suicide sprint

SKILL: Agility Ladder drills WOD: Partners complete 70 Deadlift @ 225/155 (1 person works) *EMOM 4 Burpees (both partners together)

LIFT: Front Squat – 5 x 2 WOD: 500m Row 40 Ball slams @ 20/15 30 Slingshots @ 16/12 kg 20 T2B 10 sprawls

LIFT: Press – 5 x 3 @ 80% 3 RM WOD: AMRAP in 16 50 foot Front Rack DB lunge @ 50/35 15 pull ups