W.O.D.

STRENGTH:
Back Squat (5×5)

WOD:
3*3*3*3
2 Squat Cleans (115/85)
3 HSPU’s
6 Box Jumps (24/20)
15 Double Unders
* Rest 1 Minute*
pick up where you leave off

STRENGTH:
Bench Press:
10-9-8-7-6-5-4-3-2-(Max Reps)

WOD:
For Time:
100 Air Squats
15 Power Cleans (95/65)
75 Air Squats
15 Push Press (95/65)
50 Air Squats
15 Front Squats (95/65)

STRENGTH:
Deadlift
Building to a set of 3

WOD:
21 Minute EMOM:
Minute 1 : 100 M Run
Minute 2 : 12 Wall Balls (20/14)
Minute 3 : 12 HRPU’s

Partner WOD:
*9 Rounds For Time:
12 HRPU’s
12 Wall Balls (20/14)
12 Hang Snatches (95/65)
12 Front Squats (95/65)
12 Push Press (95/65)
12 Med Ball Sit-Ups (Together) (20/14)
Run 150 m (Together)

* Split Reps Evenly, Med Ball Sit Ups and run together

WOD:
For Time:
21-15-9-6-3
OH Lunges (95/65)
T2B

Strength:
Front Squats

WOD:
For Time:
100 DB Step-ups (35/25)
100 Butterfly Sit-ups
**Break up reps any way you want**

Strength:
Super Sets
Bench Press
Curls

WOD:
15 down to 1
Floor Press (135/95)
Double Unders
Burpees

30 Minute AMRAP
Station WOD:
11/8 Cal Rower
8 Wallballs (20/14)
7 SDHP (95/65)
6 Power Cleans (95/65)
9/8 Cal Assault Bike
8 Goblet Squats (53/35)
7 Pull Ups
6 Ring Dips
9 KB Swings (53/35)

Strength:
HRPU’s
Air Squats

Partner WOD:
50 Single Arm Snatches (53/35)
-Run 400 (Together)
50 Backsquats (95/65)
-Run 400 (Together)
50 Push Press (95/65)
-Run 400 (Together)
50 Med Ball Sit-Ups (20/14)

Partner WOD:
2 Rounds of:
3 Minutes max reps of:
Wall Balls (20/14)
**rest 1 minute**
3 Minutes max reps of:
Deadlifts (115/85)
**rest 1 minute**
3 Minutes max reps of:
Power Cleans (115/85)
**rest 1 minute**
3 Minutes max reps of:
Med-ball Situps (20/14) (Together)
**rest 1 minute**

Split reps evenly, only 1 partner works at a time