W.O.D.

WOD:
4 Rounds:
400 m Run
40 Floor Press

WOD:
5 Rounds:
40 Double Unders
15 Burpee Box Jumps
15 Push Press
*Rest 1 Minute after each round

WOD:
16 Minute EMOM:
3 HSPU’s
5 Pull Ups

WOD:
3 Minute AMRAP of:
7 Hang Cleans
7 Barbell Push Ups
7 Wall Balls
*Rest 1 Minute, repeat for a total of 5 rounds

PARTNER WOD:
For Time:
16 Thrusters
160 Push Press
16 Thrusters
160 Deadlifts
16 Thrusters
160 Partner Med Ball Sit-Ups
16 Thrusters
*Split reps evenly, only one partner works at a time

WOD:
12 Minute AMRAP:
7 Med Ball Push Ups
14 Air Squats
21 Double Unders

WOD:
E3MOM x 5
8 Burpees
25 Wall Balls
Rest remaining time

Partner WOD:
24 Minute Ascending Ladder: (By 1’s)
Hang Cleans
Ring Dips
Weighted Sit-Ups
Run 100 m after each round

STRENGTH:
Deadlift

WOD:
15 Minute AMRAP:
100 M Farmers Carry w/ d-bells
3 Wall Walks
9 Box Jumps

WOD:
7 Rounds:
7 Single Arm Snatches (Right arm)
7 Goblet Squats
7 Single Arm Snatches (Left arm)
Run 150 m