WOD

LIFT: Deadlift – 5 x 5 WOD: AMRAP in 12 10 pull ups 20 KB Swings @ 24/16 kg 30 Double under’s

LIFT: Bench press – 3 x 5 WOD: 15 min EMOM A) 10 OH Lunge @ 45/25 B) 10 V ups C) 45 sec plank...

SKILL: 1 min Max Effort Wall balls 1 min Max Effort L-sit WOD: AMRAP in 20 – 2 Teams Relay Style 50m sled push @...

LIFT: Back Squat – 3 x 5 WOD: 10 min Cindy 5 pull ups 10 push ups 15 squats

LIFT: 10 min EMOM @ 75% 1RM: 1 snatch pull + 1 squat snatch WOD: Coed Partner’s – Complete 5 rounds A) 100m Farmer Carry...

SKILL: 400m Run for time WOD: “DT” 5 Rounds 12 Deadlift @ 155/105 9 hang power cleans 6 push jerk

LIFT: 10 min EMOM: 1 press + 2 push press + 3 push jerk WOD: Partner’s – AMRAP in 10 A) Calories on Assault Bike...

LIFT: 10 min EMOM @ 75% 1RM: 1 Clean pull + 1 Squat clean + 1 hang power clean WOD: 20 min AMRAP 400m Run...

SKILL: Tire Flips – 1 min Max Effort x2 WOD: 10x 3 strict HSPU (deficit if possible) 1 Max Effort HS hold

LIFT: Front Squat – 5 x 2 WOD: 3 Rounds w/ 1 min Rest between Rounds 1 min AMRAP Ball slams @ 20/15 1 min...