W.O.D.

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

PARTNER WOD:
*24 Minute Ascending Ladder of: (By 1’s)
Power Clean
Back Squat
Burpees
*Run 100 m after each round

PARTNER WOD:
12 Minute AMRAP:
Partner A does:
8 Push Press
Partner B does:
20 Double Unders
(then switch)

Partner WOD:
17 Minute AMRAP:
Partner A does:
7 Hang Snatch
Partner B does:
7 Knees 2 Elbow
(then switch)
Run 250 after every 2 rounds