WOD

LIFT: Jerk – 1 RM WOD: 20 min AMRAP 8 Squat Cleans @ 95/65 200m Run 6 push jerk @ 95/65 200m Run

SKILL: 3 x 10 pulls on Rower for distance leg drive and full stroke WOD: 15 min Ladder 5 pull ups* 30 Double under’s *add...

LIFT: OH Squat – 5 x 2 @ 85% 1RM WOD: 5 Rounds 5 Deadlift (heavy and unbroken) 10 Burpees over bar 200m Sprint

LIFT: Clean – 1RM WOD: 50 Turkish Get ups @ 24/16 kg

SKILL: Tire Flips – Partner Tabata WOD: EMOM to failure 4 burpees 2 thrusters @ 95/65* *add 1 thruster EMOM

LIFT: Front Squat – 5 x 2 @ 85% of 1RM WOD: 4 Rounds 30 Box Jump @ 24/20 30 Wall ball @ 20/14 30...

LIFT: Press – 1RM WOD: AMRAP in 9 10 push press @ 95/65 40 double under’s

SKILL: Rope Climbs – 2 min AMRAP WOD: 20 min EMOM odd: 100m Run / 150m Row even: 1 Deadlift + 1 Power clean +...

LIFT: Deadlift – 5 RM WOD: 8 min AMRAP 4 paralette pass through 8 T2B 12 OH Lunge @ 45/25

LIFT: Bench Press – 5RM WOD: 4 Rounds 30 Front rack step ups w/BB – Heavy 30 Wall ball @ 20/14