WOD
A.1 Strict Press 1RM
A.2
5 Rounds
21 SDHP #95/#65
21 Ring Dips
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WOD
A.1 Back Squat 1RM
A.2
5 Rounds
50M Prowler Push #45/#25 per post (outside)
50M Farmers Carry AHAP
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Partner WOD
50-40-30-20-10
Power Snatch #95/#65
Wall Ball #30/#20
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WOD
A.1 Wendler Bench De-Load Week – Week #4, Cycle #4
40% x 5, 50% x 5 and 60% x 5
A.2
12 Minute AMRAP
3 Hang Power Clean #155/#110
6 Wall Balls
9 Box Jumps
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WOD
A.1 Front Squat 3, 3, 3, 3, 3, 3, 3
A.2
5 Rounds
Run 300M
6 Pull Ups
12 Plyo Push Ups
A.3
3×1 Minute Plank
Rest 1 Minute between rounds.
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WOD
A.1 Wendler Deadlift- De-Load Week- Week #4, Cycle #4- Final Week
40% x 5, 50% x 5, 60% x 5
A.2
3 Rounds
18 Calorie Row
3 Strict Press #135/#95
6 Push Press
9 Push Jerk
A.3
300 Flutter Kicks
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