WOD
A.1 Power Clean – 3, 3, 3, 3, 3
A.2
15 Minute AMRAP
15 Toes to Bar
12 Dumbbell Reverse Lunges #50/#35
9 Dumbbell Clean and Jerks #50/#35
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WOD
A.1 Strict Press –
2 Rounds
7 Reps @ 75%
5 Reps @ 80%
3 Reps @ 85%
A.2
80 Calorie Row
100 Double Unders/ 200 Singles
800M Weighted Run #45/#25
100 Double Unders/ 200 Singles
80 Calorie Row
A.3
200 Ab Mat Sit Ups
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WOD
A.1 Back Squat –
2 Rounds
7 Reps @ 75%
5 Reps @ 80%
3 Reps @ 85%
A.2
Alternating EMOM x 10 (5 Rounds):
Even Minutes – 16/13 Calorie Row
Odd Minutes – 5 Deadlifts + 5 Hang Power Cleans + 5 Push Jerks #135/#95
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Partner WOD
In teams of two, with only one teammate working at any time, complete three sets for max reps of:
3 Minutes of Shoulder to Overhead #95/#65
Rest 2 Minutes
3 Minutes of Front Squats #95/#65
Rest 2 Minutes
3 Minutes of Burpee over Barbell
Rest 2 Minutes
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WOD
A.1 Bench Press -5, 5, 5, 5, 5
A.2
3 Rounds
Row 500M
12 Deadlifts #275/#185
15 Box Jumps 30/24
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