WOD
A.1 Bench Press – 3, 3, 3, 3, 3
A.2
15 Minute AMRAP
16 KB Swings
8 Wall Balls
Run 200M
A.3
4 Rounds
20 Hollow Rocks
20 Supermans
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WOD
A.1 Deadlift 3, 3, 3, 3, 3
A.2
4 Rounds
Run 300M
5 Box Jumps
7 Hang Squat Cleans #135/#95
9 Pull Ups
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WOD
A.1 Press – 3, 3, 3, 3, 3
A.2
5 Rounds
5 Power Snatch #135/#95
10 Pull Ups
A.3
100 Sit Ups
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WOD
A.1 Power Clean 2, 2, 2, 2, 2
A.2
Run 8 x 300M, 100M Walk Recovery
Rest 5 Minutes
Run 800M
Rest 5 Minutes
Run 8 x 100M, 300M Jog Recovery
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WOD
A.1 Back Squat 3, 3, 3, 3, 3
A.2
10-9-8-7-6-5-4-3-2-1
Burpees
Goblet Squats
Push Press #95/#65
A.3
4 Rounds
20 V-Ups
1:00 Minute Plank Hold
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