WOD
A.1 Power Snatch – 3, 3, 3, 3, 3
A.2
7 Rounds
7 HSPU
7 Med Ball Cleans
A.3
L-Sits
4 x :15 Seconds
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WOD
A.1 Press – 8, 8, 8, 8
A.2
5 Minute AMRAP
21 Front Squats #135/#95
15 Front Squats #185/#135
9 Front Squats #205/#155
Time Remaining, Max Reps @#225/#185
Rest 5 Minutes
5 Minute AMRAP
21 Push Press #115/#80
15 Push Press #135/#95
9 Push Press #155/#105
Time Remaining, Max Push Press #185/#125
Rest 5 Minutes
5 Minute AMRAP
21 Hang Power Clean #115/#80
15 Hang Power Clean #135/#95
9 Hang Power Clean #155/#105
Time Remaining, Max Hang Power Clean #185/#125
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WOD
A.1 Back Squat – 8, 8, 8, 8
A.2
15 Minute AMRAP
12 Front Rack Lunge #75/#55
9 SDHP
6 Barbell Facing Burpees
A.3
12 Minute EMOM
Minute 1: :30 Seconds Max Sit Ups
Minute 2: :30 Seconds Max Superman Rocks
Minute 3: :30 Seconds Max Hollow Rocks
Minute 4: :30 Max Band Pull Aparts
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Partner WOD
In Teams of 2:
20 Minute AMRAP
Partner 1:
30 KB Swings
Partner 2:
10 Calorie Row
10 Hand Release Push Ups
Switch after each partner completes each round.
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WOD
A.1 Bench Press – 2, 2, 2, 2, 2
A.2
4 Rounds
12 Power Cleans #115/#75
12 Burpee to Target
12 Shoulder 2 OH
Rest :90 Seconds
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