Strength

Back Squat

Every 1:45 For 5 Sets

5x5 @ 65-70%
Rest 2 min

3 Sets E:90secs
8 Each Dumbbell Split Squats

WOD

20min AMRAP

Strength

Strict Press

Every 1:45 For 5 Sets

5x5 @ 65-70%
Rest 2 minutes

E: 90s For 3 Sets
10 Single Arm Kettlebell Strict Press Each Side

WOD

Oly

E3MOM For 5 Rounds

3 Reps of 2 Snatch + 2 Overhead Squat

WOD

E2MOM For 5 Rounds

Run 200m
15 Hang Power Clean (95/65) - (RX+ 115/75)

Skill

Zercher squat
Sled pull tips
Farmer's carry tips

WOD

Teams of 2 with only 1 partner working at a time. . .

AMRAP in 7 mins
Zercher squats

Cardio

20min of 30’s On, 30’s Off Your Modality of Choice (bike, row, run, VC). Choose a Different Modality Than You Used Last Thursday.

WOD

5 Rounds For Time

Strength

Deadlift 5x5 @ 60-65%

E1:30MOM
Single Arm Kettlebell Row X’s 8 Each Side
3 Sets E90secs

WOD

50 Cal Bike/70 Cal Row
50 Bodyweight Front Squat

Strength

Bench Press 5x5 @ 60-65%

E1: 30MOM For 5 Sets
Rest 2mins

10 Dumbbell Floor Press
3 Sets E90s

WOD

5 Rounds For Time

Strength

Back Squat 5x5 @ 60-65%

E1: 30MOM For 5 Sets
Rest 2 mins

E: 90secs For 3 Sets
10 Dumbbell Split Squats Each

WOD

3 Rounds For Max Reps

Strength

Press 5x5 @ 55-60%

E: 90secs For 5 Sets
Rest 2 mins

E2MOM for 3 sets

Single Arm Kettlebell Press X’s 10 each

WOD

For Time

Partner WOD

300m Shuttle Run
Rest 5mins

Max Pushups in 1min
Rest 3mins

Max Strict Pull Ups in 1min
Rest 3mins

Max Sit Ups in 2mins
Rest 5mins

1m Run For Time