Partner WOD!

Bean bag shuttle runs @1:1

Rest 2 minutes

10 Russian swings 70/53

Strength/Skill

Sumo Deadlift High Pull

Take 20 min to build to a taxing set, between 6-8 reps over 4-5 sets

WOD

10 min AMRAP
3 strict pull-ups

Strength

Bench 5x3 @75%

E2MOM

WOD

4 Rounds for Quality

10 single arm DB shoulder press
10 ea DB renegade rows (NO push up)

Strength

Back Squat 5x3 @65-75%

E2MOM

WOD

20 min EMOM
Min 1 – 20 glute bridges w/ 1s pause at the top
Min 2 – 16 bodyweight alternating lunges

WOD

w/ a partner…

Buy-in:
400 m ball run 20/14 (switch off as needed)

400 m farmers carry AHAP (switch off as needed)

Skill

Double Unders

Spend 15 ish mins on a mini-double under clinic – tips/technique

WOD
Choose a combo of resistance bands and light dumbbells for this

Oly

Work to a heavy double Clean & Jerk 15 ish min

WOD

For Time
5 RFT
9 bench press 155/95 RX+ 185/125*
12 box jump 24/20”

Strength

Deadlift

Max reps in 9 minutes @75%

WOD

12 min AMRAP
5 snatch 135/95
10 T2B

Strength

Back Squat

Max reps in 9 minutes @75%

WOD

4 Rounds for Time

Row 25 cal or bike 18 cal
15 Hand Stand Push Ups

EC: