Tag

Strength Endurance

LIFT: Front Squat – 5 RM WOD: 100m Heavy Farmer Carry 30 Burpee Box Jumps 3 Muscle Ups

LIFT: Bench Press – 5 RM WOD: Tabata this… Dead stop Swings @ 24/16 kg Plank Ball slams @ 20/15

LIFT: Deadlift – 5 RM WOD: 3 Rounds 21 Hang Power Clean @ 135/95 15 push ups 9 T2B

LIFT: Back Squat – 5 RM WOD: 2 Rounds of 10-8-6-4-2 Deficit HSPU Wt. pistols

LIFT: Bench Press – 5 RM WOD: AMRAP in 20 200m Row 3 Muscle Ups (Or 2 Rope Climbs) 10 alternating Pistols

SKILL: 50 foot Tire flip for time WOD: 15-12-9-6-3 Man makers @ 30/20 pull ups 20 min Cap

LIFT: Back Squat 5 RM WOD: AMRAP in 9 3 HSPU 6 Pull ups 9 KB Swings @ 32/24 kg

LIFT: Front Squat – 5 x 2 WOD: AMRAP in 12 3 Tire flips 6 Burpees 9 Box Jumps

SKILL: Handstand practice WOD: Barbell Complex – AMRAP in 20 1 Deadlift 1 Power Clean 1 Front Squat 1 Split Jerk

LIFT: OH Squat – 5 x 2 WOD: AMRAP in 15 20 walking lunges 10 body rows 5 pull ups