Barbell Cycling

Every 60secs X’s 4

3 Push Press
Into...
Every 60secs X’s 4
2 Push Jerks
Into...
Every 60secs X’s 4
1 Split Jerk

WOD

Barbell Cycling

Every 90secs X’s 10

O: 5 Tough Single Arm Dumbbell Standing Press (Per Side)
E: 10 Russian Deadlifts

WOD

3 Sets
2min AMRAP

Oly

Every 90secs

2-3 Hang Power Snatch

WOD

12min AMRAP

5 Shoulder to Overhead (135/95)
10 Box Jumps (24/20)
15 Kettlebell Swings (53/35)

Strength

Tempo Paused Front Squat

5 Sets of 3 Reps w/ 3secs Down & 1sec Pause at the Bottom

WOD

Every 5mins X’s 3 Sets

400m Run

WOD

30min AMRAP in Teams of 3
2 Rounds

3 Power Clean (135/95)
3 Front Squat
3 Shoulder to Over Head
*Partner 1 Performs 2 Rounds
*Partner 2 Bike/Row for Cals
*Partner 3 Rests

Strength

Every 2mins X’s 10 Sets

3 Deadlifts @ 80%

WOD

For Time

800m Run
40 Hang Power Snatch (95/65)
800m Run

Oly

Every 90secs X’s 6

2 Split Jerks

WOD

5 Rounds For Time (15min Cap)

10 Toes-to-Bar
20 WallBalls
30 Box Jumps (24/20)

Oly

Every 2mins X’s 5 Sets

Hang Power Clean + Low Hang Power Clean

Oly cont.

EMOM X’s 5 Sets

Power Clean

WOD

Accessory

5 Sets

1min Bike for Cals
-Rest 30secs
1min Burpee Box Jumps (24/20)
- Rest 30secs
1min Row for Cals
- Rest 30secs
1min Single Arm Dumbbell Walking Lunge (50/35)

Strength

Tempo Paused Front Squat

5 Sets of 3 Reps w/ 3sec Down & 3sec Pause at the Bottom

WOD

Every 4mins X’s 4 Sets

500/400m Row