W.O.D.

STRENGTH:
Back Squat
Building to a heavy set of 4

Partner WOD:
20 Minute AMRAP:
20 Deadlifts (155/105)
20 Barbell Push Ups
20 Burpees O/Barbell

Split reps evenly !!!

STRENGTH:
8 Minute EMOM
Minute 1 : 9 Floor Press
Minute 2 : 6 Burpees

Partner WOD:
With a 22 Minute running clock :
Buy in;
40 Med Ball Sit-Ups (Together) 20/14
W/ remaining time;
AMRAP of,
10 Pull ups (5 each)
12 OH Plated Lunges 45/25 (6 each)
14 Bent Over Rows (105/75) (7 each)

Partner WOD:
16 Minute AMRAP:
Partner A does:
5 Push Press (95/65)
6 Back Squats (95/65)
Partner B does :
Run 100 m

Partner A must finish the round before running

Partner WOD:
20 Rounds for Time:
Partner A does:
5 Pull Ups
10 Push Ups
15 Air Squats

Partner B does:
Run 250 m

Partner B picks up where Partner A leaves off

WOD:
10 Rounds:
5 Thrusters (95/65)
10 Knees 2 Elbow
Run 100 m
* Rest 1 Minute after each Rd.

Partner WOD:
400 KB Swings (53/35)
* 5 Burpees at the top of every minute (Together)
** Only 1 Partner works at a time (alternating minutes)

STRENGTH:
EMOM
Double Unders
Wall Walks

WOD:
12 Minute AMRAP:
9 Box Jumps (24/20)
9 Hang Snatch (95/65)
Run 100 m

STRENGTH:
Deadlift

WOD:
5 Rounds For Time:
5 Clean & Jerks (135/95)
7 Pull-Ups
9 Burpees

STRENGTH:
EMOM
Lying V-Ups
Bench Press

WOD:
14 Minute AMRAP:
15 Push Press (95/65)
21 Air Squats
100 m KB Carry (53/35)

Partner Wod:
ANDY SPECIAL !!!!!