WOD
A.1
5 Rounds
5 Hang Power Clean
20(e) Seated Banded Row
A.2
60 Pull Ups
80 Calorie Row
100 Wall Balls
A.3
1:00 L-Sits
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WOD
A.1
5 Rounds
3 Deadlift
5(e) Bench Adductors
A.2
4 Minute AMRAP
4 SA KB Lunge
4 KB Swing #53/#36
Rest 3 Minute
5 Minute AMRAP
5 Push Press #115/#75
Rest 3 Minutes
6 Minute AMRAP
6 Toes to Bar
6 Burpees
A.3
100 DB Calf Raise
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WOD
A.1
5 Rounds
3 Press
10 Lateral DB Raise
A.2
15-12-9
DB Thrusters
DB Box Step Ups
20/15 Calorie
A.3
3 Rounds
10 Pillar Plank to Press Up
10 Medball to Toes
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WOD
A.1
5 Rounds
3 Back Squat
14 DB Lunge
A.2
21-15-9
Power Cleans #155/#105
Burpees Over Bar
A.3
3 Rounds
20 Deadbugs
20 Supermans
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Partner WOD
In Teams of 2:
5 Rounds
40 Wall Balls
40 Box Jumps
40 KB Swings
5 Rounds
1000M Row
Thruster #95/#65
30 Burpee
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