Oly

2:00 work/1:00 rest X 6 sets 

1. Sets 1 and 4: 6 Touch & Go unbroken Power Snatch, AMRAP Row/Bike Cals in remaining time 

Strength

Strict Press

10-8-8-6

*After each set, perform AMRAP Ring Row (aiming for 8-12 reps)

WOD

WOD

In teams of 2:

24min AMRAP

3000/2400m Row Buy In (switch as needed)

AMRAP in remaining time (alternating rounds)

6 Hang Squat Cleans (95/65)
6 Burpee Box Jump (24/20)

Strength WOD 

30 minute timer:

0-10 minutes: Build to a tough Hang Power Clean Triple
10-20 minutes: Build to a tough Deadlift Triple
20-30 minutes: 10 minute AMRAP of:
10 Push Press (75/55)

WOD

5k Row - Time Trial
+
Max side plank hold per side

Strength

3 sets of:

15 Close Grip Bench Press
-rest :30
1:00 AMRAP Strict Pull Up or Ring Row
-rest :30

WOD

5 Rounds For Time (12 minute cap)

Strength

Back Squat (15min to complete)

15-12-9-6-3 for max load**

WOD

15min AMRAP

10 Alternating Dumbbell Snatch (50/35)
10 Wallball (20/14)

Oly 

EMOM x 12

3 Hang Power Snatch

WOD

For Time:

21-18-15-12

Power Clean (115/75)
Burpee Over Bar

Strength

Strict Press

5 x 5

WOD

30min AMRAP

200m Sandbag Carry
20 Loaded Box Step Overs
20 Slamball Over Shoulder
20 Tire Flips

Oly

EMOM x 12

1: Hang Snatch
2: Low Hang Snatch
3: Snatch

WOD

2 Rounds For Time:

30 Wall Ball