STRENGTH: Bench Press 5 x 3 WOD: 2 Rounds 50 foot HS walk / Inchworm drag 25 Burpees
WOD
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SKILL: 500m Row for time WOD: 5 Rounds 90 sec Wall Sit 15 DB Squat Cleans @ 50/35 -Rest 1 min b/w rounds-
STRENGTH: Back Squat – 6 x 3 WOD: 2 Rounds 500m Row 15 Push Press @ 95/65 15 Burpees
STRENGTH: Press 5 x 3 WOD: AMRAP in 10 15/10 Cal Assault Bike 10 C2B Pull ups 5 HSPU
SKILL: Seated sled pull WOD: 5 Rounds 30 Calorie Row 20 K2E 10 Pendlay Row @ 115/85 -25 min Cap-
STRENGTH: Deadlift – 5 x 5 WOD: 4 Rounds 50 Double under’s 25 Hollow Rocks
STRENGTH: 10 min EMOM Snatch + Hang power Snatch @ 95% WOD: Tabata This: Mountain Climbers Jumping Lunges Wall Sit
SKILL: Rope Climb Technique – 2 min Max Ascents WOD: 3 Rounds 18 DB Power Cleans@ 50/35 15 DB Front Squats 12 DB Push Jerk