WOD

Back Squat – 3 x 5 WOD: 50-40-30-20-10 KB Swings @ 24/16 kg 10 Box Jumps after each set @ 24/20″

Press – 5 x 2 WOD: 25 Burpees 10 Muscle ups (25 pull ups or 50 jump assist pull ups) 25 Burpees

SKILL: Atlas Stone Cleans WOD: AMRAP in 15 2 Stone to Shoulder @ 145/95 50 Double Under’s (sub. 30 sec Assault Bike)

Deadlift – 2 x 5 @ 50%, 2 x 5 @ 60%, 1 x 5 @ 70%, 1 x 5 @ 75% WOD: 10 Rounds...

Snatch – 7 x 1 @ 85% WOD: 100 Weighted Step ups @ dual 35/25 -EMOM 5 squat jumps-

Rope Climbs WOD: 2 Rounds – 30 sec work / 30 sec rest Thrusters @ 95/65 Bike Burpees Row Power Cleans @ 95/65 Bike Burpees...

OH Squat – 4 x 2 WOD: 6 Rounds 10 Calorie Assault Bike 12 Press @ 65/45 10 Calorie Row 12 Ring dips

Clean & Jerk – 7 x 1 @ 85% WOD: 5 Rounds 3 Clean pull @ above weight 6 pull ups 9 box jumps @...