WOD
A.1
5 Rounds
5 Bench Press
15(e) DB Row
A.2
5 Rounds
12 Push Jerks
9 Pull Ups
6 Sumo Deadlift High Pulls
RX: #95/#65
A.3
Accumulate 1:00 L-Sit
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WOD
A.1
5 Rounds
3 Hang Power Snatch
:45 Handstand Hold
A.2
3 Rounds
75 Double Unders/150 Singles
40 Lunge
30 Hollow Rocks
15 Bar Pull Ups
A.3
3 Rounds
20 Band Resisted Lunge Rotations
14 KB Supported Deadbugs – Hands
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WOD
A.1
5 Rounds
5 Deadlift
20(e) BW Split Squat
A.2
15 – 12 – 9 – 6 – 3
Power Clean #155/#115
Ring Dips
A.3
3 Rounds
10 Medball Seated Throw
20 Russian Twist
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WOD
A.1
5 Rounds
5 Press
10 Deficit Push Ups
A.2
5 Rounds
10 DB RDL
10 DB Hang Clean
10 DB Push Press
RX:#50/#35
A.2
Tabata Row
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WOD
A.1
5 Rounds
5 Back Squat
12 Double DB Lunge
A.2
3 Rounds
8 Front Squats #95/#65
6 Toes to Bar/12 Hanging Knee Raise
6 Burpees Over Bar
Rest 2:00
18 Burpees Over Bar
18 Toes to Bar/36 Hanging Knee Raise
24 Front Squats #95/#65
A.3
3 Rounds
10 Plank w/ Alternating Reach
20 Deadbugs
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