WOD

STRENGTH: Bench Press 3 x 5 WOD: 12-10-8-6-4-2 Burpees DB Hang Clusters @ 50/35

STRENGTH: Back Squat 3 x 5 WOD: 3 Rounds 20 KB Snatch @ 24/16 kg 20 push ups 200m Run

SKILL: MU transitions WOD: 3 Rounds 800m Run 20 Back Squat @ 50% 1RM 10 Muscle ups (sub C2B or ring rows)

STRENGTH: Press 4 x 3 WOD: AMRAP in 10 28 Double under’s 14 H2H Swings @ 20/14 kg 14 Slingshots

STRENGTH: Deadlift 5 x 5 @ 65% 1RM WOD: 75 Wall Ball for time @ 20/14

WOD: “Badger” 3 Rounds 30 Squat Cleans @ 95/65 30 Pull ups 800m Run

STRENGTH: Snatch 1 RM WOD: 3 Rounds 20 Ball Slams @ 20/15 20 KB Snatch @ 24/16 kg 200m Run

STRENGTH: OH Squat 5 x 2 WOD: Partner’s complete 3 Rounds for time and distance P1 – Rows 300m P2 – Farmer Carry for max...