WOD

LIFT: Press – 5 x 3 WOD: 7 Rounds 7 Push press @ press working wt. 21 Double unders

SKILL: Double unders – 10 min EMOM WOD: AMRAP in 20 5 Deadlift @ BW 10 Pull ups 100m Sprint

LIFT: Back Squat – 3 x 5 WOD: Partner – 6 Rounds A) 400m Run B) AMRAP sledge swings -switch every round-

SKILL: Tic Tac Toe Relay WOD: 30 min EMOM odd: AMRAP Thrusters even: Rest men = 115-185 women = 55-95 Pick a weight to average...

SKILL: sled push races WOD: 15-12-9-6-3 Hang power cleans @ 135/95 Burpees

LIFT: Snatch – 7 x 1 WOD: 21 thrusters @ 95/65 3 rope climbs 15 thrusters 2 rope climbs 9 thrusters 1 rope climb

LIFT: OH Squat – 5 x 2 WOD: 5 -10-15-20-25 Deadlift @ 155/95 5-10-15-20-25 Body Rows AMRAP in 12

LIFT: Clean & Jerk – 7 x 1 WOD: 1 min. plank 100m Sandbag run 1 min. plank 200m Sandbag run 1 min. plank 400m...