WOD
A.1 Back Squat – 3RM, Max Reps @80% of 3RM
A.2
10 Minute AMRAP
8 OH Alternating Lunge #45/#25
6 Toes 2 Bar
EMOM 8 KB Swings
A.3
L-Sits 6 x :15 Seconds
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WOD
A.1 Power Clean – 3, 3, 3, 3, 3
A.2
Every 4 Minute for 16 Minutes
10 Power Cleans #135/#95
Run 200M
10 Push Ups
Max Burpees in Remaining Time.
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WOD
A.1 Press – 5, 5, 5, 5, 5
A.2
10-9-8-7-6-5-4-3-2-1
SDHP #95/#65
Push Press #95/#65
A.3
Sprints
10 x 50M OT :30
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Partner WOD
In Teams of 3:
20 Minute AMRAP
200M Run
5 Burpee Box Jumps
5 Power Snatch #135/#95
One person per station. Don’t move until each person has finished the work at their station.
Each station is 1 point when completed. Score is total points.
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WOD
A.1 Bench Press – 2, 2, 2, 2, 2
A.2
3 Rounds
Run 400M
30 Push Ups
20 KB Swings
10 Pull Ups
A.3
50 Weighted Sit Ups
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WOD
A.1 Back Squat – 2, 2, 2, 2, 2
A.2
4 Rounds
Run 200M
10 Shoulder 2 OH
10 Pull Ups
10 Wall Balls
A.3
Accumulate :60 L-Sits
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