Cardio

20min of 30’s On, 30’s Off Your Modality of Choice (bike, row, run, VC). Choose a Different Modality Than You Used Last Thursday.

WOD

5 Rounds For Time

Strength

Deadlift 5x5 @ 60-65%

E1:30MOM
Single Arm Kettlebell Row X’s 8 Each Side
3 Sets E90secs

WOD

50 Cal Bike/70 Cal Row
50 Bodyweight Front Squat

Strength

Bench Press 5x5 @ 60-65%

E1: 30MOM For 5 Sets
Rest 2mins

10 Dumbbell Floor Press
3 Sets E90s

WOD

5 Rounds For Time

Strength

Back Squat 5x5 @ 60-65%

E1: 30MOM For 5 Sets
Rest 2 mins

E: 90secs For 3 Sets
10 Dumbbell Split Squats Each

WOD

3 Rounds For Max Reps

Strength

Press 5x5 @ 55-60%

E: 90secs For 5 Sets
Rest 2 mins

E2MOM for 3 sets

Single Arm Kettlebell Press X’s 10 each

WOD

For Time

Partner WOD

300m Shuttle Run
Rest 5mins

Max Pushups in 1min
Rest 3mins

Max Strict Pull Ups in 1min
Rest 3mins

Max Sit Ups in 2mins
Rest 5mins

1m Run For Time

Oly

E3MOM For 15mins

3 Reps of 1 clean + 2 Jerks

WOD

AMRAP in 12mins

3 Front Squats @ 70%
3 Strict Pull Ups
3 Strict Dips

Cardio

16min Implement of Choice (Run, Row, Bike, Versa)
30secs On, 30secs Off

WOD

E3MOM For 15mins

22 American Kettlebell Swings (53/35)
14 Burpees

Strength

Deadlift

5x5 @ 55-60%

E: 90secs For 5 Sets
Rest 2min

E: 90secs 3 Sets
Single Arm Kettlebell Row 10 each Side

WOD

30.20.10

Strength

Bench Press

5x5 @ 55-60%

E: 90secs For 5 Sets
Rest 2mins

E: 90secs For 3 Sets
12 Dumbbell Floor Press

WOD

4 Rounds For Time