Accessory

Teams of 2 - One Works, One Rests

1000m Row or 800m Run or 2400m Bike
100 Walking Lunges
400m Farmers Carry
100 Dumbbell Hang Power Cleans
1000m Row/800m Run/2400m Bike
100 Burpees

Oly

Power Clean 1RM

Strength

Press 1 RM

WOD

12min AMRAP

9 Thrusters (95/65)
9 Ring Rows
9 Bar Over Burpees

Strength

Deadlift 1 RM

SKILL
Toes-to-Bar & Progressions

WOD

For time (may break up in any rep scheme desired)

50 Cals Bike or 70 Cals Row

WOD

For Time

5 Rounds of:

50yd Sled Pull Powerwalk
Rest 60secs Between Sets

Rest 60secs Before Proceeding to…

5 Rounds of:

Strength

Bench Press 1 RM

SKILL
Double Unders & Progressions

WOD

4 Rounds For Time

30 Double Unders
15 American Kettlebell Swings (53/35)

Strength

Back Squat 1 RM

SKILL:
Kipping & Progressions

WOD

8min AMRAP

12 Wall Balls
8 Pull Ups

Accessory

For Time

Lake Grass Run
4 Rope Climbs
20 Hollow Rocks
15 Supermans
10 Burpee Deadlifts
5 Handstand Push Ups
3 Rope Climbs
20 Hollow Rocks
15 Supermans

Strength

Press

5x3 @ 80-85%
E2:15MOM
Rest 2 mins

6-8 Strict Dips, Weighted if Possible
3 Sets E2 mins

WOD

5 Rounds For Time

Oly

Snatch

6x3 @ 80% of 1 RM

WOD

Death by:

Front Squat (155/105)
Rowing Cals

EC: 5 Sets of 3mins On / 2mins Off @ 90% Effort Modality of Choice

AMRAP WODs

WOD 1

10min EMOM

Sprint 100m
Rest 5 mins

WOD 2

5min AMRAP w/ a Partner

10 Push Ups on the Dumbbells
Renegade Rows (8 Rows Each Side, NO Push Up)