WOD

SKILL: Agility Ladder Drills WOD: 5 Rounds 5 Power cleans @ 135/95 5 Jerk 10 pull ups

LIFT: Bench press – 5 RM WOD: AMRAP in 15 5 Deadlift @ 185/135 25 Double under’s

LIFT: Deadlift – 3 RM WOD: AMRAP in 12 5 pull ups 10 V to Hollow body 15 Wall ball @ 20/14

SKILL: Double under’s – EMOM x 5 (10-30 reps) WOD: Tabata…. Wall ball @ 20/14 Lunge w/ pass through @ 16/12 kg Mountain climbers Rest...

LIFT: Press – 5 RM WOD: AMRAP in 14 10 KB Swings @ 32/24 kg 10 Box Jumps @ 24/20 10 HR push ups

LIFT: Back Squat – 5 RM WOD: EMOM x 10 1 hang Power Snatch @ 50% 1RM 5 Burpees

SKILL: 1000m Row WOD: 3 rounds 5 Deadlift @ 225/155 10 Alternating pistols 20 Wall ball @ 20/14

LIFT: Front Squat – 5 x 2 WOD: AMRAP in 10 2 Ring dips 4 Box Jump overs @ 24/20 6 KB Snatch per arm...