Recovery WOD
@conversational pace

3 rounds
3 min row
200m lite jog
20 empty BB push press
20 ambit sit ups

Alternative WOD
@ conversational pace

Strength

1 Power Clean + 1 Push Press + 1 Split Jerk
every 90s for 8 sets
*superset with 10 empty barbell curls

WOD

Buy In: 50 hollow rock
then...
2 Rounds

Strength

Back Squat

Every 2 mins for 6 sets @70%
4 back squat + :30s HS hold

WOD

AMRAP 5
10 SDHP (53/35)
20 DU

Rest 2 min

Strength

TnG Deadlift
3-3-3-3-3 @ 70%
*superset with 1 minute plank hold in push up position (hands)

WOD

TOP & BOTTOM
20 KHSPU

WOD

Teams of 2 for time
40-30-20
Synchro DB Thrusters (35/20)
Abmat Situps

directly into

2000m row (split 1000meach) anyway

directly into

50 Synchro Burpees

OPEN WOD 19.3

TBA

Recovery WOD

1 min lite row
10 reverse lunge steps
1 min lite bike
10 parralleute or ring shoot throughs
2 min lite row
20 lunge steps
2 mins lite bike
20 box or ring dips (done as 2-3 reps)

Strength

EMOM x 7 @65% of 1RM Power Snatch
1 Power Snatch + 1 Hang Power Snatch + 1 OHS

WOD

3 Rounds for Max Reps
:45 sec Cal Row or Bike
:45 sec Rest

Strength

Every minute for 10 minutes:
5 Front Squats (135/95) cleaned from the ground

WOD

3 Power Snatch (105/75)
6 Push Up
9 Air Squats

CFL

Strength

Bench Press
5 @ 65%
5 @ 70%
5 @ 75%

Superset w/
10 single arm db row (5 each arm)
90 sec rest b/w supersets

WOD