WOD

LIFT: Front Squat – 5 x 2 @ 85% 1RM WOD: “Stone Grace” 30 Cleans for time *EMOM 5 burpees

LIFT: Deadlift – 1 RM WOD: 120 Double under’s 40 C2B pullups 40 Hang Power Snatch @ 75/55 120 Double under’s

SKILL: 500m Row for time WOD: 5 rounds 2 Rope climbs 10 alt. pistols 15 Suitcase Deadlift @ 32/24 kg

LIFT: Press – 5 RM WOD: AMRAP in 9 6 slingshots @ 24-16 kg 9 T2B 12 KB Swings @ 24/16 kg

LIFT: Back Squat – 1RM WOD: AMRAP in 8 50 foot walking DB Lunge 10 Cal Assault Bike or Row

SKILL: Skin the Cat WOD: EMOM x 30 1 Power Clean 1 Hang Power Clean Cashout Assault Bike – 30/20 Calories

LIFT: Bench Press – 1 RM WOD: AMRAP in 8 1 wall walk* 40 Double under’s *add 1 rep every round

LIFT: Thruster – 1 RM WOD: Partner WOD – 2 Rounds 10 Tire Flips (rep for rep) 40 T2B (1 person working at a time)...

SKILL: Max height box jumps WOD: Tabata these….. Ball slams @ 20/15 Sprawls V to Hollow body -Rest 2 min- Reverse Tabata L-Hang

LIFT: Snatch – 7 x 1 @ 85% 1RM WOD: 20 Rounds 30 Cal / 20 Cal Assault Bike 100 foot OH walking lunge @...