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)

Strength

Deadlift

6x2 @ 80-85%
E2:30MOM
Rest 2 min

6-8 Double Dumbbell Bent Over Rows
3 Sets Every 90secs

WOD

12min AMRAP

Strength

Bench Press

5x3 @ 80-85%
E2:30MOM
Rest 2mins

6-8 Incline Dumbbell Press
Every 90secs For 3 Sets

WOD

For Time

Team WOD – Teams of 2, One Person Working at a Time

7min AMRAP

10 Single Leg Lateral Jumps (5 Each)
5 Dumbbell Push Press
100ft Versa Climber

7min AMRAP

Strength

Back Squat

5x3 @ 75-80%
E2:30MOM
Rest 2 mins

10 Dumbbell Step Ups Each Leg
3 Sets E 2:00 min

WOD

For Time

Strength

Press

5x3 @ 75-80%
Every 2mins For 5 Sets
Rest 2mins

10 Strict Dips
3 Sets E 90secs

WOD

5 Rounds For Time

Oly

Snatch (Full)

6x3 @ 75% of Your 1 RM

WOD

Death by:
Deadlift (155/105)
Mountain Climbers (1 R + 1 L = 1)
Score is Number of Minutes Completed