WOD
A.1 Back Squat – 5, 5, 5, 5, 5
A.2
Run 400M
21-18-15-12-9-6-3
KB Swings
Push Ups
Sit Ups
Run 400M
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Partner WOD
8 Rounds
20 Chest 2 Bar Pull Ups
20 Power Cleans #135/#95
20 Front Squats #135/#95
20 Push Jerks #135/#95
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WOD
A.1 Bench Press – 8, 8, 8, 8
A.2
30-20-10
Box Jumps
Wall Balls
KB Swings
A.3
100 Ab Mat Sit Ups
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WOD
A.1 Back Squat – 8, 8, 8, 8
A.2
10 Rounds
5 Power Cleans #155/#105
10 Walking Lunges
A.3
4 x :15 L-Sits
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WOD
A.1 Deadlift – 3, 3, 3, 3, 3
A.2
24 Deadlifts #185/#125
Run 800M
12 Deadlifts #225/#135
Run 600M
6 Deadlifts #275/#185
Run 400M
3 Deadlifts #315/#205
Run 200M
A.3
3 x 20 Hollow Rocks
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WOD
A.1 Press – 8, 8, 8, 8
A.2
“Twister”
With a Running Clock:
0:00 – 5:00
3 Power Snatch #135/#95
7 Barbell Facing Burpees
5:00-10:00
Rest
10:00 – 15:00
5 Power Snatch #95/#75
5 Barbell Facing Burpees
15:00 – 20:00
Rest
20:00 – 25:00
7 Power Snatch #75/#55
3 Barbell Facing Burpees
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