WOD 
15:00 AMRAP
2-4-6-8-10…
Row (calories)
Ski (calories)
Bike (calories) 

Strength 

Bottom Up SA Standing KB Press

4 sets: 10 reps (each side) - RPE 8

Elevated Toe Double DB RDL 

4 sets: 10 reps

1 Mile Run 

100 Pull Ups 

200 Push Ups 

300 Air Squats 

1 Mile Run 

w 20/14 weighted vest 

Strength 

Split Jerk 1x1 

Heavy Single Split Jerk
- Heavy Single (10-12 minutes)
 

WOD 

Strength 

Snatch Balance 1x1 

Heavy Single Snatch Balance
- Heavy Single (10-12 minutes)

WOD 
4 Rounds
20/16 Calorie Assault Bike
25 Box Step Ups (24/20)
 

Strength 

Clean 1x1 

Squat Clean
- Heavy Single (10-12 minutes)
 

WOD 

10 min AMRAP
1-2-3-4-5. . . 
Clean and Jerks (155/105)
1 Rope Climb (or 6 Inverted Ring Rows)

Skill 

Strength 

Snatch 1x1 

Snatch
- Heavy Single (10-12 minutes)

WOD 
30/24 Calorie Row
30 Burpees
30/24 Calorie Row
24 Burpee Box Jump Overs (24/20)
30/24 Calorie Row
18 Burpee Box Get Overs (30/24)

5 sets:
200m Run
15 Pull-ups
30 Push-ups
45 Squats
200m Run
-rest 3 minutes between sets-

Strength 

5 sets of 2 Snatch Balance (light/moderate)

* Complete 1 set every minute for 5 minutes *

WOD 

For Time:
10 Front Squats (115/75)
1-2-3-4-5-6-7
Wall Walks
(KG conv: 52/34

Strength 

5 sets of 2 Split Jerks (light/moderate)

* Complete 1 set every minute for 5 minutes *