WOD
A.1
5 Rounds
3 Hang Snatch Pull
3 Hang Power Snatch
A.2
15:00 AMRAP
10 Deficit Push Ups
10 Supine Ring Row
20/15 Cal Row (13/9 Cal Assault Bike)
A.3
3 Rounds
20 Ipsilateral Deadbugs
20 Medball Toe Crunch
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WOD
A.1
5 Rounds
3 Deadlift
20(e) BW Split Squat
A.2
30-20-10
Goblet Squat #50/#35
Bar Facing Burpee
Run 300M
A.3
Accumulate 1:00 L- Sit
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WOD
A.1
5 Rounds
5 Press
20 Banded Shrug
A.2
3 Rounds
Row 250M
3 Wall Walks
Row 250M
Rest 2:00
A.3
4 Rounds
25 AbMat Sit Ups
:45 Plank
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WOD
A.1
5 Rounds
5 Back Squat
8(e) Bench Adductor
A.2
2 Rounds
8:00 AMRAP
24 Double Unders/48 Singles
2 Rope Climbs/6 Strict Pull Ups
24 Alt V-Ups
Rest 4:00
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Partner WOD
In Teams of 2:
Run 1 Mile
Row 100 Calories
60 Burpees Over Rower
4 Rounds
10 Squat Cleans #205/#135
60 KB Swings #53/#36
90 Double Unders
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WOD
A.1
5 Rounds
3 Bench Press
15 DB Hex Press
A.2
30 Hang Power Snatch #115/#85
20 Bar Facing Burpees
Run 1,000M
A.3
3 Rounds
10 Alternating DB Hammer Curls
30 Banded Tricep Extension
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