WOD

SKILL: 400m Run for time WOD: Tabata… Assault Bike for Calories Ring Rows Air Squats Push ups

LIFT: Bench Press- 3 x 5 WOD: Partners complete 2 Rounds (one pers. working at a time) 30 Stone 2 shoulder 40 T2B 50 Box...

LIFT: Back Squat – 3 x 5 WOD: AMRAP in 15 50 foot Farmer Carry – HAP 200m Run

SKILL: Agility Drills WOD: 6 min AMRAP Alternating Turkish Get ups (unbroken) Then immediately complete a 1 mile run -score reps & run time-

LIFT: 10 min EMOM: 1 Squat snatch + 2 OH Squat @ 75% 1RM WOD: Alternating Tabata Lateral skaters & KB Highpull to Goblet Squat...

LIFT: 10 min EMOM – Clean pull + squat clean + hang power clean @ 75% 1RM WOD: 5 min AMRAP 15 Heavy KB Swings...

SKILL: Sled push – Relay races WOD: 100 pull ups for time -every break complete 5 burpees-

LIFT: Front Squat – 5 x 2 WOD: 3 Rounds 1 rep of each-2 reps of each-3 reps of each (= 1 round) Hang Squat...