STRENGTH: Bench Press 3 RM WOD: EMOM to the Death 2 Ball slams @ 20/15 2 Burpees* *add 1 burpee every minute
WOD
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SKILL: HS Holds WOD: “Betty” 5 Rounds 12 Push Press @ 135/95 20 Box Jump @ 24/20
STRENGTH: Back Squat 6 x 3 WOD: 30 sec Interval Flow – 5x H2H Swings Mountain climbers Slingshots Sprawls KB Highpull Rest
STRENGTH: Press 5 x 2 WOD: 10 min AMRAP 25 Double under’s 50 ft OH KB Lunge @ 24/16 kg
SKILL: 500m Row for time WOD: 5 Rounds 10 Clusters @ 115/75 5 Bar MU
STRENGTH: Deadlift 5 x 5 WOD: 4 Rounds 12/10 Calorie Assault Bike 8 Burpees 6 HSPU
STRENGTH: OH Squat 5 x 3 @ 50% 1RM WOD: 15-12-9 Clean & Jerk @ 135/95 C2B Pull ups
SKILL: Mobility / Shoulder prep WOD: “Adrian” 7 Rounds 3 Forward Rolls 5 Wall Walks 7 T2B 9 Box Jump @ 30/24