Accessory

35min CAP

1k Row
100 Double Unders
1 Mile Run
500m Row
50 Double Unders
0.5 Mile Run
250m Row
25 Double Unders
0.2 Mile Run

Strength

Deadlift

70% X’s 3 Reps
80% X’s 3 Reps
90% X’s Max Reps
**Superset w/ 1min Weighted Plank

WOD

18min AMRAP

6 Cals Bike/Row

Accessory

35min Running Clock

Minutes 0-10
5 Rounds For Time

6 Power Snatch (115/75)
15 Pull-Ups
-Directly Into-

Minutes 10-20

Strength

Back Squat

70% X’s 3 Reps
80% X’s 3 Reps
90% X’s Max Reps
**Superset w/ 12 Alternating Dumbbell Reverse Lunge.
*Work to Add a Little Ore Load to Superset this Week.

Accessory

Partner “Bull” (Teams of 2)

2 Rounds For Time

200 Double Unders
50 Overhead Squats
50 Pull-Ups
1 mile Run
*35min Cap
*Split Reps as Needed, Complete Run Together

Strength

Strict Press

65% X’s 5 Reps
75% X’s 5 Reps
85% X’s Max Reps
**Superset w/ 12-15 Dumbbell Lateral Raise

WOD

8 Rounds For Time

Barbell Cycling

Every 90secs X’s 12

3 Hang Power Cleans + 4 Front Squats + 5 Burpees

WOD

10min AMRAP

21 Russian Kettlebell Swings (70/53)
21 Situps

Strength

Deadlift

65% X’s 5 Reps
75% X’s 5 Reps
85% X’s Max Reps
**Superset w/ 1min Weighted Plank

WOD

15min AMRAP

5 Bench Press (155/105)

Oly

Every 2:30 X’s 6

250/200m Row
3 Power Snatch -Climbing in Weight

WOD

For Time (15min cap)

30-20-10 Kettlebell Swings (53/35)

Strength

Back Squat

65% X’s 5 reps
75% X’s 5 reps
85% X’s Max reps
**Superset w/ 12 Alternating Dumbbell Reverse Lunges

WOD

2min AMRAP X’s 5