Accessory

5 Sets

5 Strict Press
-No Rest
10 Barbell Bent Over Row
-No Rest
50 Double Unders or 30secs of Double Under Practice
-Rest 90secs

WOD

Barbell Cycling

20min EMOM

1: 6 Front Squat
2: 10 Dumbbell Bench Press
3: 30secs Strict Pull Up or Chin Over Bar Hold
4: Rest

WOD

12min AMRAP

Accessory

30min EMOM

1: 1 Round of DT
2: 12 Toes-to-Bar
3: Rest

*DT= 12 Deadlift, 9 Hang Power Cleans, 6 Shoulder to Overhead

Strength

18mins to Perform

Back Squat w/ 4secs Down

6 Reps X’s 4 Sets
*Superset w/ 6 Single Leg Russian Deadlift/Side

WOD

15min AMRAP

Accessory

In Teams of 2
10min AMRAP

12/10 Cal Bike
10 No Push Up Burpees
-Rest 3mins

10min AMRAP

12/10 Cal Row
10 Russian Kettlebell Swings (53/35)
-Rest 3mins

Strength

Every 2:30mins X’s 4 Sets

5 Back Squat

WOD

3 Rounds For Time

400m Run
30 Walking Lunges
20 Pushups

Barbell Cycling

Every 60secs X’s 4

3 Push Press
Into...
Every 60secs X’s 4
2 Push Jerks
Into...
Every 60secs X’s 4
1 Split Jerk

WOD

Barbell Cycling

Every 90secs X’s 10

O: 5 Tough Single Arm Dumbbell Standing Press (Per Side)
E: 10 Russian Deadlifts

WOD

3 Sets
2min AMRAP

Oly

Every 90secs

2-3 Hang Power Snatch

WOD

12min AMRAP

5 Shoulder to Overhead (135/95)
10 Box Jumps (24/20)
15 Kettlebell Swings (53/35)

Strength

Tempo Paused Front Squat

5 Sets of 3 Reps w/ 3secs Down & 1sec Pause at the Bottom

WOD

Every 5mins X’s 3 Sets

400m Run