WOD

LIFT: Front Squat – 5 x 2 WOD: AMRAP in 7 Suicide Run 10 DB Front Rack Squats @ 50/35

SKILL: Agility WOD: AMRAP in 12 5 Power Cleans @ 185/135 30 Double under’s

LIFT: Press – 5 x 3 WOD: “Jackie” 1000m Row 50 Thrusters @ 45/35 30 Pull ups

LIFT: Deadlift – 3 x 8 WOD: 3 Rounds 60 sec AMRAP Tire Flips (HAP)

SKILL: 4 x 100m sprints WOD: 10 to 1 Sprawls 20 to 2 slingshots @ 16/12 kg

LIFT: Bench Press – 3 x 5 WOD: AMRAP in 14 15 Wall Ball @ 20/14 10 OH Lunge steps w/ Med Ball 200m Row

LIFT: Back Squat – 3 x 5 WOD: 8 Rounds 8 T2B 16 Squats 32 Double under’s

SKILL: Sled Push for Load WOD: AMRAP in 13 5 HSPU 10 Front Rack KB Squats 15 Pull ups