WOD
A.1 Bench Press – 3, 3, 3, 3, 3
A.2
“Jackie”
Row 1,000M
50 Thrusters #45/#35
30 Pull Ups
A.3
50 Evil Wheels
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WOD
A.1 Power Snatch – 3, 3, 3, 3, 3
A.2
5 Rounds
9 Bar Facing Burpees
7 Power Cleans #155/#105
5 HSPU
A.3
3 Rounds
10 (e) DB Row
:30 Handstand Hold
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WOD
A.1 Deadlift – 3, 3, 3, 3, 3
A.2
30-20-10
Deadlift #135/#95
Box Jumps 24/20
Rest 2:00
15-10-5
Deadlift #225/#155
Box Jumps 30/24
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WOD
A.1 Press – 3, 3, 3, 3, 3
A.2
4 Rounds
Run 400M
30 Air Squats
3 Rounds
Run 300M
20 Push Ups
2 Rounds
Run 200M
10 Strict Pull Ups (20 Ring Rows)
A.3
3 Rounds
1:00 Plank
100 Flutter Kicks
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WOD
A.1 Back Squat – 3, 3, 3, 3, 3
A.2
5:00 AMRAP
5 Toes to Bar (9 Hanging Knee Raise)
9 OH Squats #75/#55
Rest 3:00
5:00 AMRAP
5 Toes to Bar (9 Hanging Knee Raise)
7 OH Squat #105/#75
Rest 3:00
5:00 AMRAP
5 Toes to Bar (9 Hanging Knee Raise)
5 OH Squat #135/#95
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