WOD

LIFT: Front Squat – 5 x 2 WOD: Tabata these: DB Snatch @ 50/30 Air Squats Ball slams @ 20/15 *1 min rest between Tabata’s

LIFT: Press – 5 x 3 WOD: Deck of Cards – AMRAP in 15 Hearts = pull ups Spades = push ups Diamonds = burpees...

SKILL: Tabata Sledge swings WOD: AMRAP in 10 5 Pendlay row @ 135/95 50 Double under’s

LIFT: Deadlift – 5 x 5 WOD: AMRAP in 15 10 OH Lunge @ 24/16 kg 20 KB Snatch 30 slingshots

LIFT: Bench Press – 3 x 5 WOD: AMRAP in 8 10 Cal Row 20 DB Clusters @ 30/20

SKILL: Paralette pass throughs WOD: 10 to 1 Burpee Box Jumps @ 24/20 3 Hand Squat Cleans after each set (heavy and unbroken)

LIFT: Back Squat – 3 x 5 WOD: 10 Rounds 20 Double under’s 10 Wall Ball @ 24/20 1 Rope climb

LIFT: Snatch – 7 x 1 WOD: EMOM x 16 A) 100m Row B) 10 single leg Deadlift – HAP

SKILL: Max Height Box Jump WOD: “Diane” 21-15-9 Deadlift @ 225/155 HSPU

LIFT: OH Squat – 5 x 2 WOD: Friday the 13th Crap Shoot AMRAP in 13 2- 50 Double unders 3 – 10 Goblet squats...