WOD

LIFT: Back Squat – 1 RM WOD: 15 T2B 25 Squat Cleans @ 135/95 50 DB Snatch @ 45/30 (alt.) 25 Squat clean 15 T2B

SKILL: Atlas Stone Cleans WOD: 12-9-6-3 Man makers @ 35/25 Pull ups

LIFT: Push press – 3 RM WOD: 4 Rounds of 1 min Intervals Tire Flips @ 450/250 K2E Row for Calories -Rest-

LIFT: Front Squat – 3 RM WOD: AMRAP in 12 5 Burpees 10 Box Jump @ 24/20 15 V to Hollow body

SKILL: T2B progressions WOD: Partner AMRAP in 20 A) 30 Cal Row B) Max goblet squats @ 24/16 kg -alternate each round-

LIFT: Bench Press – 3 RM WOD: 21-15-9 squat thrusts KB Swings @ 32/24 kg Sprawls

LIFT: Deadlift – 3 RM WOD: 4 Rounds of 30/30 Intervalsof the following A) Push press @ 95/65 B) Ball slams @ 20/15 C) Ring...

SKILL: Partner Tire Flips – ME in 60 sec. WOD: AMRAP in 5 50 Calorie Row Max reps pull ups -Rest 1 min- AMRAP in...