WOD
A.1
5 Rounds
5 Power Clean
30 KB Swings
A.2
6 Rounds
Run 400M
20 Single Arm DB Hang Clean & Jerk #50/#35
20 Push Ups
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WOD
A.1
3 Rounds
10 Deadlift
8(e) Single Banded DB RDL
A.2
7 Rounds
3 Push Press
3 Front Squats
3 Box Jumps
Run 400M
5 Rounds
3 Push Press
3 Front Squats
3 Box Jumps
Run 400M
3 Rounds
3 Push Press
3 Front Squats
3 Box Jumps
RX: #115/#85
Box: 30/24
Time Cap 18:00
A.3
3 Rounds
10 KB Supported Deadbugs – Hands
10 KB Supported Deadbugs – Feet
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WOD
A.1
3 Rounds
10 Press
15 Rear Delt Fly
A.2
10 Minute AMRAP
6 Strict Pull Ups/10 Ring Rows
2 Wall Walks/5 Hands only Inch Worms
A.3
3 Rounds
10 Pillar Plank to Press Up
10(e) Medball to Toes
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WOD
A.1
3 Rounds
10 Back Squat
20 DB Calf Raises
A.2
3:00 Minute AMRAP x 5
30 Wall Balls
Max Calorie Row
Rest 1:00
A.3
Accumulate 1:00 L-Sit
10(e) Teapot following each effort
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Partner WOD
In Teams of 2:
100 Cal Assault Bike
6 Rope Climbs/20 Pull Ups
50 Box Jump Overs
100 DB Cleans #50/#35
50 Box Jump Overs
6 Rope Climbs
100 Cal Assault Bike
4 Rounds
Run 400M (Together)
40 KB Swings #70/#53
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