WOD:
20 min AMRAP
50 Wall Balls 20/14
100 Double Unders
50ft Handstand Walk
100 Double Unders
50 Cal Row
100 Double Unders
50ft Handstand Walk
100 Double Unders

Skill:
Every 3 minutes for 5 rounds
200m Sprint

Strength:
In 20 minutes find HEAVIEST
50ft Sled/Weighted Box Push

Score is slowest 200m run/heaviest push

Skill:
Every 3 minutes for 5 rounds
200m Sprint

Strength:
In 20 minutes find HEAVIEST
50ft Sled/Weighted Box Push

Score is slowest 200m run/heaviest push

Strength (off 90% + 5lbs)
Back Squat
3 reps @ 80%
3 reps @ 85%
3-6 reps @ 90%

Strength (off 90% + 5lbs)
Strict Press
3 reps @ 80%
3 reps @ 85%
3-6 reps @ 90%

Strength
Push Press
Build to a HEAVY 3

WOD:
3 rounds of
3 minutes on, 3 minutes off
15 Ring Rows
12 Box Dips
In remaining time, max calories on AAB

Oly:
Hang Squat Clean
3 x 5
- Build to a moderate/heavy 5. THIS IS NOT A 5RM ATTEMPT.

WOD:
For Time – 20 min cap
5 Bar Facing Burpees
5 Snatches 155/105
5 Bar Facing Burpees

Skill:
DB Walking Lunge
3 sets of 20 steps (10 per side)
*DBs are to be held at the side.
*May increase weight after each set

WOD:
16 min AMRAP
100m Double Arm Farmers Carry

Strength (off 90% + 5lbs)
Deadlift
3 reps @ 80%
3 reps @ 85%
3-6 reps @ 90%

Superset each set with
5/side DB Single Leg RDLs

WOD:
20 min EMOM, alternating movements

WOD:
30 min EMOM, alternating movements
A) 50ft Versa Climber
B) :30 Single Arm DB Hang Clean n Jerk (right side)
C) 100m Row
D) :30 Single Arm DB Hang Clean n Jerk (left side)
E) Rest

Strength (off 90% + 5lbs)
Bench Press
3 reps @ 80%
3 reps @ 85%
3-6 reps @ 90%

WOD:
For Time – 15 min cap (For all 3 options)
21 Push Jerk
18 Ring Rows
15 Push Jerks