Strength
Deadlift (off 90% of 1RM)
5 reps @ 40%
5 reps @ 50%
5 reps @ 60%

WOD:
Max Double Unders in 10 minutes
-Every 2 minutes perform 10 T2B

Strength – 15 minutes
Back Squat (off 90% of 1RM)
5 reps @ 40%
5 reps @ 50%
5 reps @ 60%

Superset each set with
10 weighted lateral lunges

Strength – 15 minutes

WOD:
On a running clock
0:00 to 10:00 minutes
800m run
30 Pull Ups
10:00 to 20:00 minutes
800m run
30 Burpees
20:00 to 30:00 minutes
800m run
30 Wall Balls

Teams of 2
70 AAB Cals
70 KB Swings 53/35
60 AAB Cals
60 KB Swings 53/35
50 AAB Cals
50 KB Swings 53/35

Rest 3 minutes

50 Box Jumps 24/20
50 Cals Row

Skill
Back Squat
5 Reps @ 75%
3 Reps @ 85%
1+ Reps @ 95%

WOD:
10 min AMRAP
1000m run
30 Pistols (Scale: 60 Air Squats)

Skill:
Bench Press
5 Reps @ 75%
3 Reps @ 85%
1+ Reps @ 95%

WOD:
For Time
100 Double Unders
40 Single Arm DB Push Press 40-50/25-35 (20/side)

Skill
Weighted Ring Dip
1. 1. 1. 1. 1. 1. 1

WOD:
20 min AMRAP
100m Farmers carry
10 strict pull ups
5 power snatches 135/95

Score is weight/rds + reps

Deadlift
5 Reps @ 75%
3 Reps @ 85%
1+ Reps @ 95%

WOD:
20 min EMOM, alternating
A) :30 Arch Hold
B) :30 MAX AAB
C) :30 Hollow Hold
D) :30 MAX Toes 2 Bar

Skill:
Strict Press
5 Reps @ 75%
3 Reps @ 85%
1+ Reps @ 95%

WOD:
Teams of 2 – Split reps as needed
On a running clock
0:00 to 6:00

WOD:
20 minutes max distance (row, bike or run)
Every 4 minutes both partners complete
6 Pull Ups
9 Sit Ups
12 KB SDHP 53/35
*1 person working, 1 person resting during max distance