WOD

In Teams of 2

10 Rope Climb
100 Double Unders
50 Deadlift (95/65)
400m Run
50 Hang Power Clean (95/65)
100 Double Unders
50 Front Squat (95/65)
400m Run

Skill/Strength

Turkish Get Up

15 min to build to a heavyish rep/side


WOD

EMOM for 20 mins

Strength

Push Press

Max reps in 7 minutes@75%

WOD

For Time

15 front squats 135/95 RX+155/105
30 push ups
12 front squats
25 push ups

Strength

Deadlift

Max reps in 7 minutes@75%

WOD

4 Rounds For Time

15 pull ups
15 box jumps 24'/20'
15 American Kettlebell Swings 53/35

Strength

Back Squat

Max reps in 7 minutes@75%

WOD

12 min AMRAP

5 hang power snatches 95/65
40 double unders

WOD

Every 75 seconds for 30 rounds, alternating rounds:

Even rounds: 10 wall-balls (20/14)
Then 25 Double-unders (50 singles)

Odd rounds: 15/12 calorie row

Oly
Skill – Rowing Tips & Technique*

6x5 cleans

WOD

Row 300m
4 max effort intervals
3 min rest between efforts

Strength

Strict dips

6x5
E2MOM

WOD

3 rounds 5 min on / 2 min off
9 thrusters 95/65
9 C2B pull ups

Strength

Deadlifts

6x5
EMOM for 6 min

WOD

For time:

4 rounds
10 cleans 155/105
5 jerks