LIFT: OH Squat – 5 x 2 WOD: AMRAP in 7 4 Stone to shoulder @ 115/95 6 Burpees
WOD
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LIFT: Clean & Jerk – 7 x 1 WOD: AMRAP in 14 7 Power Clean @ 135/95 14 Wall Ball @ 20/14 21 Double under’s
SKILL: Rope climbs – AMRAP in 2 min WOD: 4 Rounds 200m Row 10 SLDL @ 95/65 10 pull ups
LIFT: Front Squat – 5 x 2 WOD: AMRAP in 14 4 T2B 6 Power Snatch @ 75/55 8 OH Lunge steps w/ BB
LIFT: Press – 5 x 3 WOD: 80 Wall Ball @ 20/14 60 Cal Row 40 Wall Ball 20 Cal Row
SKILL: Pistols 5-4-3-2-1 WOD: AMRAP in 14 7 Hang Power Clean @ 135/95 7 T2B
LIFT: Deadlift – 5 x 5 WOD: AMRAP in 8 25 Double under’s 10 Burpees
LIFT: Bench press – 3 x 5 WOD: 50-40-30-20-10 Calorie Row Air squats KB Swings @ 24/16 kg