Strength

5-6 Seated Barbell Press
-Rest 2mins x 5 Sets

WOD

3 sets

2min AMRAP

250/200m Row
Max dip support or plank hold in remaining time

Oly

Every 90secs X’s 8

2-3 PERFECT Hang Power Snatch

WOD

3 Rounds For Time

30 Overhead Plate Lunge 45/25
15 Pull Ups (Scale to Jumping Pull Ups)

Strength

Every 90secs X’s 5

5 Back Squats @ 45-55%
5 @ 55-65%
3 @ 65-75%
2 @ 75-85%
2 @ 80-90%
-then-

Every 2mins X’s 2 Sets

8-10 @ 73-78%

Strength

EMOM X’s 6

5-6 Strict Pull Ups or Ring Rows X’s 2
50’ Single Arm Kettlebell -Bottom Up- Carry (per side)

EMOM x 10

1 Paused Split Jerk + 1 Split Jerk

Accessory

In Teams of 2

100 Kettlebell Swings (32/24kg)
400 Meter Run*
100 Barbell Thrusters (45lbs)
400 Meter Run
80 Burpees
400 Meter Run
100 Barbell Thrusters
400 Meter Run

Strength

Close Grip Bench Press

10-10-10
*after each set, perform 8-10 DB Bent Over Row per side

WOD

Every 6min X’s 3 Sets

4min AMRAP

Accessory

EMOM X’s 30

1 – Bike/Row for Cals
2 - Russian Twist
3 – Dumbbell Renegade Row
4 - No Pushup Burpees
5 - Alternating Russian Step Up with Dumbbell in Goblet Hold

 

Accessory

3 Sets of Skill Work

2 Rope Climbs
30sec Hollow Hold
2 Wall Walks or 50’ Handstand Walk
-Rest 1-2 mins After Each Set

WOD

Strength

EMOM X’s 10

1 Strict Press
*Start @ 50% and Build to a Tough Single

WOD

10min AMRAP

6 Power Clean
12 Hand Release Pushups

Strength

Every 1:30 X’s 5 Sets

5 Back Squat @ 50%
5 @ 60%
3 @ 70%
2 @ 80%
2 @ 85-90%

Every 2mins X’s 2 sets

10 Back Squats @ 70-75%