WOD
A.1 DB Step Ups – 8, 8, 8, 8
A.2
3 Rounds
5 Hang Power Clean #155/#105
15 KB Swings #70/#53
5 Hang Power Clean #155/#105
20 Alternating V-Ups
5 Hang Power Clean #155/#105
10 Burpee Box Jumps
Rest :90
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WOD
A.1 Deadlift – 5, 5, 5, 5, 5
A.2
5 Rounds
6 Power Snatch #135/#95
20 DB Lunge #50/#35
12 Strict Chin Ups
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WOD
Press – 5, 5, 5, 5, 5
A.2
32/24 Calorie Row
20-10-5
Wall Balls
Toes to Bar/30-20-10 Hanging Knee Raise
32/24 Calorie Row
A.3
3 Rounds
30 Medball Crunches
8(e) Bench Adductors
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WOD
A.1 Back Squat – 5, 5, 5, 5, 5
A.2
9 Minute AMRAP
3-6-9-12….
OH Squat #75/#55
15 Double Unders/30 Singles
A.3
3 Rounds
12 KB Sumo RDL
10(e) Standing Teapot
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Partner WOD
In Teams of 2:
Row 2K
Run 1 Mile
Bike 150 Calories
200 Power Cleans
200 Box Jumps
(Partition As Needed)
300 KB Swings
Partner 2 Planks while Partner 1 Swings. When One Partner drops from plank or takes a break from swings, Switch.
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