Strength/Skill

BB Bent Over row 4x12

E2:30MOM for 10 min
Rest 2 min
Weighted dips 4x12
E2MOM for 8 min

WOD

6 x 100 m sprints at RPE 8
walk back for rest

Strength

Back squat 4x12 @65%

E3MOM for 12 min
Rest 2 min
Strict press 4x12 @68-70%
E2:30 for 10 min

WOD

30.20.10
Lunges 95/65
burpees

Strength

Bench 4x12 @68-70%

E2:30MOM for 10 min
Rest 2 min
DB row, 1 arm 4x12 ea side
E2MOM for 8 min

WOD

10 min AMRAP
10 bar dips

WOD

25 Min AMRAP:
2 rounds of-
15 Push Press (95/65)
15/12 Cal Row

2 rounds of-
8 Pullups
12 Front Squats (95/65)

Partner WOD!

Bean bag shuttle runs @1:1

Rest 2 minutes

10 Russian swings 70/53

Strength/Skill

Sumo Deadlift High Pull

Take 20 min to build to a taxing set, between 6-8 reps over 4-5 sets

WOD

10 min AMRAP
3 strict pull-ups

Strength

Bench 5x3 @75%

E2MOM

WOD

4 Rounds for Quality

10 single arm DB shoulder press
10 ea DB renegade rows (NO push up)

Strength

Back Squat 5x3 @65-75%

E2MOM

WOD

20 min EMOM
Min 1 – 20 glute bridges w/ 1s pause at the top
Min 2 – 16 bodyweight alternating lunges

WOD

w/ a partner…

Buy-in:
400 m ball run 20/14 (switch off as needed)

400 m farmers carry AHAP (switch off as needed)