LIFT: Press – 5 x 5 WOD: EMOM x 12 1 Clean 3 Front Squat 1 Jerk
WOD
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SKILL: Tire Flips WOD: 4 Rounds 240 m Row 12 OH Squat @ 115/75 6 Burpees
LIFT: Back Squat – 5 x 5 WOD: 7 Rounds 7 DB Cleans @ 45/30 7 push ups 14 double under’s
LIFT: Clean & Jerk – 7 x 1 WOD: 5 Rounds 5 Tire Flips 200m Run
SKILL: AMRAP in 3 min KB Swings @ 24/16 kg WOD: EMOM for 16 min 8 V-ups 8 Box Jumps
LIFT: OH Squat – 5 x 2 WOD: EMOM for 10 min 1 Squat Clean @ 85% IRM
LIFT: Snatch – 7 x 1 WOD: 5 Rounds 5 Hang Power Snatch @ 95/65 15 Calorie Row
SKILL: Atlas Stones WOD: 7 Rounds 7 Push press @ 115/75 21 Double Under’s