WOD
A.1
5 Rounds
5 Deadlift
12(e) Rock Back Adductor
A.2
Run 400M
25 Goblet Squats – AHAP
Run 200M
15 Goblet Squats – AHAP
A.3
3 Rounds
20 4 Way Deadbugs
10(e) Side Pillar w/ Reach
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WOD
A.1
5 Rounds
5 Press
10(e) 1/2 Kneeling Single Arm Arnold Press
A.2
3 Rounds
Run 400M
50 Bodyweight Lunges
Row 500M
Rest 1:30
A.3
Accumulate 1:00 L-Sits
10(e) Teapots after each effort
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WOD
A.1
5 Rounds
5 Back Squat
20(e) Bodyweight Bulgarian Split Squat
A.2
20:00 AMRAP
2 Burpee Pull Ups
4 HSPU
8 KB Swings #70/#53
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Partner WOD
In Teams of 2:
5 Rounds
100M Partner Sandbag Carry
10 Power Cleans #185/#125
20 Burpee Bar Taps
3 Rounds
800M Plate Run #45/#35
6 Rope Climbs
30 Thrusters #95/#65
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WOD
A.1
5 Rounds
3 Bench Press
15(e) DB Row
A.2
3 Rounds
21-15-9 Toes to Bar
50 Double Unders/Plate Hops
21-15-9 Power Snatch #95/#65
50 Double Unders/ Plate Hops
(18:00 Cap)
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