Tag

Squat

SKILL: Pistols 5 x 2 WOD: 1-10-1 KB Swings @ 24/16 kg Box jumps @ 24/20 EMOM 2 burpees

LIFT: Clean & Jerk – 7 x 1 WOD: 5 Rounds 20 Wall ball @ 20/14 10 Dips

LIFT: Front Squat – 5 x 2 WOD: 3 Rounds 200m Run 10 Deadlift @ 165/95 10 Body Rows

LIFT: OH Squat – 5 x 2 WOD: Open WOD 14.4 AMRAP in 14 60 Cal Row 50 T2B 40 Wall ball @ 20/14 30...

SKILL: Quadripedal Tag WOD: Partner’s 100 jump squats 50 T2B 100 1-arm KB Thrusters @ 24/16 kg 50 Supermans 100 Burpees

LIFT: Front Squat – 5 x 2 WOD: AMRAP in 7 30 Mountain climbers 20 Russian twist @ 16/12 kg 10 Body rows

SKILL: 3 Resisted sprints WOD: 3 Rounds for time 40 squats 30 push press @ 75/55 20 Front rack lunges @ 75/55 10 burpees

LIFT: Back Squat – 3 x 5 WOD: 15 Press @ 95/65 3 Rope climb 12 Press 2 Rope climb 9 Press 1 Rope climb

LIFT: Deadlift – 5 RM WOD: EMOM x 20 min ODD: 15 Wall ball @ 20/14 EVEN: 20 Double unders

SKILL: 6 x 3 pistols per leg WOD: 21-18-15-12-9-6-3 Power cleans @ 135/95 T2B AMRAP in 15