Accessory

30min AMRAP

10 Bench Press (135/95)
400m Run
2 Rope Climbs
10 Burpees
20 Russian KBS (70/53)

Strength

Front Squat

15mins & 4 Sets to Build Up to a Heavy Set of 5
*Superset Each Set w/ 10 Single Leg Deadlift Per Side

WOD

15min AMRAP

Strength

Every 3mins X’s 10 Sets

10/7 Cals Bike
10 Toes-to-Bar
3 Power Snatches (You Choose the Load)

Strength

4 Sets

8 Back Rack Barbell Reverse Lunge Per Leg (not alternating)
*Superset w/ 5 Chin Ups or Banded Chin Ups

WOD

3min AMRAP

5 Pull-Ups

Accessory

In Teams of 2
42-30-18

Deadlifts (225/155)
Handstand Pushups or Hand Release Pushups
Goblet Squats (70/53)
Toes-to-Bar
Wallballs

Strength

Push Press

3 Sets of 5
*Super Set w/ 30 Russian Twist

WOD

EMOM X’s 8

8/6 Cal Row
8 Alternating Dumbbell Snatch (50/35)
-Rest 2mins

Accessory

EMOM X’s 24

1: Max Bench (155/105)
2: 100m Run
3: Max Strict Pull-Ups or Ring Row
4: Max Pushup
5: 50 Double Unders
6: Max Strict Pull-Ups or Ring Row
(RX+: 200m Run)

Strength

Every 4mins X’s 4 Sets

25/18 Cal Bike
5 Deadlifts
Set 1: 40%
Set 2: 50%
Set 3: 50%
Set 4: 60%

WOD

10min AMRAP

Oly

Hang Power Snatch
EMOM X’s 11

Min 1-3: 3 Reps
Min 4-6: 2 Reps
Min 7-11: 1 Rep

WOD

15min AMRAP

15/12 Cal Bike/Row

Strength

Back Squat

5 @ 40%
5 @ 50%
5 @ 60%
*Prioritize SPEED on the Way Up Today, Light Loads This Week.

WOD

Every 5mins X’s 4 Sets