Skill
Weighted Ring Dip
1. 1. 1. 1. 1. 1. 1

WOD:
20 min AMRAP
100m Farmers carry
10 strict pull ups
5 power snatches 135/95

Score is weight/rds + reps

Skill:
Strict Press
Find a HEAVY 3 in 15 to 20 minutes

WOD:
For Total Reps
2 minutes max D-Ball Over the Shoulder
2 minutes max Burpees
2 minutes max Jump Rope

Deadlift
5 Reps @ 75%
3 Reps @ 85%
1+ Reps @ 95%

WOD:
20 min EMOM, alternating
A) :30 Arch Hold
B) :30 MAX AAB
C) :30 Hollow Hold
D) :30 MAX Toes 2 Bar

Skill:
Back Squat
3 sets of 10

WOD:
3 Rounds each for time
500m
15 KB Russian Swings
15 KB Goblet Squats
Rest as needed between rounds.

Skill:
Strict Press
5 Reps @ 75%
3 Reps @ 85%
1+ Reps @ 95%

WOD:
Teams of 2 – Split reps as needed
On a running clock
0:00 to 6:00

Skill:
Every 2 minutes for 7 rounds
3 Bench Press + 5 per side DB Row
*Start at light to moderate load, may increase across the 7 rounds. But should not fail at any point.

WOD:
15 minutes max distance

WOD:
20 minutes max distance (row, bike or run)
Every 4 minutes both partners complete
6 Pull Ups
9 Sit Ups
12 KB SDHP 53/35
*1 person working, 1 person resting during max distance

Skill:
Strict Press
3 Reps @ 70%
3 Reps @ 80%
3-7 Reps @ 90%
*Superset with 10 Front Raises w/ Plate

WOD:
Every 5 minutes for 4 rounds
100m run

Skill:
16 min EMOM, alternating movements
A) :30 Farmers Carry Hold
B) :30 Sit Ups
C) 5 to 8 Strict Pull Ups (bands ok)
D) Rest

WOD:
10 min AMRAP
100m Run

Skill:
Deadlift
3 Reps @ 70%
3 Reps @ 80%
3-7 Reps @ 90%
*Superset with 10 DB/KB Single Leg RDL (a side)

WOD:
For Time
20 Cal Row
30 T2B