WOD 

Freedom (RX'd)

50-40-30-20-10
Wall Balls (20/14)
Box Jump (24/20)
Kettlebell Swings (53/35)
(KG conv: Wall Ball 9/6, KB 24/16)

Strength 

Strength 

Build to a single rep at 85% across 5 sets of decreasing reps/increasing weight
Set 1: 10 reps
Set 2: 8 reps
Set 3: 5 reps
Set 4: 3 reps
Set 5: 1 rep @ 85% 

WOD 

3 rounds:
15/12 Calorie Assault Bike
15 toes-to-bars
50ft Sandbag bear-hug carry (150/100) (OR 75ft 2x70/50 Farmers Carry)
(KG conv: 50ft = 15m, SB 70/45, FC 32.5/22.5, 75ft = 23m)

Skills 

Pistols: Week 2

Strength 

Bench Press 1x1 @ 85 

Box Jump 5x3 

WOD 

10-8-6-4-2
Deadlifts (225/155)
Dumbbell bench presses (50s/35s)
Squat cleans (135/95)
(KG conv: Deadlift 102/70, Bench 22.5s/15s, Cleans 61/43)
 

Strength 

Front Squat 5x1 in the hole 

Weighted Chin Ups 5x2 @70 

WOD 

Freedom (RX'd)
3,000m Echo or Assault Bike
84ft Hand-over-hand sled pull (180/135) (OR 10 Manmakers 2x50/35)
2,000m Run
84ft Hand-over-hand sled pull (180/135) (OR 10 Manmakers 2x50/35)
1,000m SkiErg 

WARM-UP -
Crossover Symmetry or
Banded 7’s

-into-
3 sets:

1:00 Machine
6 Alternating Dumbbell
Bench Press
4 Dumbbell Bench Press
10 Sit-ups + Leg Extension
10 Ring Rows (easy)