WOD
A.1 Deadlift 3, 3, 3, 3, 3
A.2
3 Rounds
Row 800M
20 Push Ups
40 Squats
60 Sit Ups
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WOD
A.1 Bench Press 5, 5, 5, 5, 5
A.2
15 Minute AMRAP
Row 15 Calories
10 Box Jumps
5 Push Press #185/#125
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WOD
A.1 Front Squat – 3, 3, 3, 3, 3
A.2
20 Minute AMRAP
5 Plyo Push Ups
5 Squat Clean #115/#75
20 Lateral Bar Leaps
A.3 300 Flutter Kicks
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Partner WOD
30 Burpee Box Jumps Overs
30 Power Snatches #135/#95
30 Burpee Box Jump Overs
30 Power Clean & Jerk #135/#95
30 Burpee Box Jump Overs
30 Thrusters #135/#95
Alternate as needed.
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WOD
A.1 Strict Press 1RM
A.2
“Randy”
75 Reps Power Snatch #75/#55
A.3
Accumulate 2:00 Minutes L-Sits
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WOD
A.1 Bench Press 1RM
A.2
3 Rounds
500M Row
21 KB Swings
12 Pull Ups
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