LIFT: 2 Snatch EMOM for 10 min WOD: AMRAP in 9 2 Muscle ups (pull ups + dips) 4 Push press @ 135/95 60 Double... Read More
WOD
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SKILL: Running drills WOD: 15-12-9 Deadlift @ 225/155 Strict pull ups
LIFT: OH Squat 5 x 2 WOD: AMRAP in 10 5 T2B 10 squat jumps 20 slingshots @ 16/12 kg
SKILL: Core Complex x 10 WOD: 3 Rounds 10 Weighted step ups per leg @ 2×45/2×25 15 push ups 500m Row
LIFT: 3 Cleans EMOM for 10 min (50-60%) WOD: “Swinging Annie” 50-40-30-20-10 KB Swings @ 24/16 kg Double under’s
SKILL: 150 KB Swings for time WOD: AMRAP in 10 5 Burpees 10 Press @ 50% 5RM 15 Body Rows
LIFT: Front Squat – 5 x 2 WOD: Pull ups 5-10-15-20-25 Run 100m after each set
SKILL: Turkish Get up 5-4-3-2-1 WOD: 30 second Intervals for max reps: Hollow Rock Russian twist @ 16/12 kg HK2E Rest 5 Rounds