WOD
A.1 Press – 8, 8, 8, 8
A.2
13 Minute AMRAP
11 KB Swings
7 Target Burpees
A.3
300 Flutter Kicks
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WOD
A.1 Back Squat – 8, 8, 8, 8
A.2
Run 4 x 400 On The 3 Minute
A.3
3 Rounds
20 V- Ups
20 Good Mornings with empty bar
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Partner WOD
In Teams of 2:
20 Minute AMRAP
Row 80 Calories
50 Deadlifts #255/#180
100 Box Jumps #24/#20
150 Wall Balls #20/#14
At the 20 Minute Mark, Rest 1 Minute then…
40 Target Burpees (each at same time)
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WOD
A.1 Bench Press – 3, 3, 3, 3, 3
After 1st Set, 3rd Set and 5th Set
10 Pull Ups
10 Dips
A.2
3 Rounds
30 Push Ups
30 Sit Ups
30 KB Swings
100M Sprint
Rest :30
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WOD
A.1 Back Squat – 3, 3, 3, 3, 3
A.2
3 Rounds
Row 500M
9 Power Snatch #115/#85
A.3
30 Hollow Rocks
30 Supermans
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