Strength

EMOM x 20

1: 6 Back Squats
2: 30-45sec Wall Sit
3: 30-45sec Plank
4: rest

WOD

500m Row for Time

Strength

Close Grip Bench Press 

12 minutes to build to a 3RM

WOD

Teams of 2, 30min AMRAP

15/12 cal Assault Bike
2 Bear Complex (95/65)
*partners alternate rounds

Skill

Olympic Lifting

Every 2 minutes x 6 sets (building to a tough set)

1 Power Clean + 2 Hang Squat Clean + 3 Front Squats

WOD

"Jackie"

1k Row

WOD

A. 3 sets

50m Unbroken Farmers Carry
-rest 1:00 between sets

B. For Time

15 Wall Walks

C. 10min Assault Bike/Row
*partner switch every 10 calories
for total calories

Strength

Every 90secs x 8

Odd minutes: 4 Close Grip Bench Press
Even minutes: 1-3 Rope Climb progression

WOD

4 Rounds For Time:

Strength

3 sets:

10 Strict Pull Ups
1:00 Core Work
-rest 1:00

WOD

For Time:

100 Double Unders
80 Wall Balls (20/14)

Skill

Olympic Lifting

Every 90secs x 7 sets

1 Power Snatch + 1 Below the knee Hang Power Snatch + 1 Overhead Squat

WOD

Every 3:00 x 5 sets

WOD

Teams of 2

Event 1: 50 yd plate push / 20 butterfly ab mat sit ups (is a round)
Event 2: 10 tire flips / 10 tire jumps (is a round, in and out = 1 jump)
Event 3: 100 m ball relay (100 m = 1 rd)

Skill

Olympic Lifting

Power Clean + 2 Front Squat + Split Jerk
-15 minutes to build to a tough set

WOD

10 minute AMRAP

5 Deadlift (135/95*)