Tag

AMRAP

LIFT: OH Squat – 5 x 2 WOD: AMRAP in 12 4 C2B pullups 8 Alt. DB Snatch @ 40/25 16 Russian step ups @...

SKILL: Skin the cat – Levers WOD: AMRAP in 14 14 thrusters @ 95/65 14 pull ups 14 Lunge steps

LIFT: Press – 5 x 3 WOD: AMRAP in 5 10 Ring rows 10 push ups AMRAP in 5 10 Alt. DB Snatch @ 45/35...

SKILL: Core Complex WOD: Partner WOD 1 – 2 K row for time (switch as needed) Partner WOD 2 – 3 min AMRAP Tire Flips...

LIFT: OH Squat – 5 x 2 WOD: AMRAP in 5 5 Power Cleans @ 155/105 5 C2B pull ups

LIFT: Clean & Jerk – 7 x 1 WOD: 3 Rounds 1 min Assault Bike (Row for calories) 2 min Box Jumps @ 24/20 3...

LIFT: Front Squat – 5 x 2 WOD: AMRAP in 15 5 Sprawl 10 Push jerk @ 115/85 15 Goblet Squats @ 24-16 kg

LIFT: Press – 5 x 3 WOD: 25 min AMRAP 10 pullups 15 KB Swings @ 24/16 kg 20 Box jumps @ 24/20

SKILL: Tire Flips WOD: AMRAP in 12 4 C2B pull ups 8 Alternating DB snatch @ 40/25 16 Russian Step ups @ 40/25

LIFT: Snatch – 7 x 1 WOD: AMRAP in 16 4 T2B 8 KB Swings @ 32/24 kg 12 GHD sit ups (weighted Abmat situps)