Strength

Deadlift

Every 1:45 For 5 Sets

5x5 @65-70%
Rest 2mins

3 Sets E90secs
Single Arm Kettlebell Row 8 Each Side

WOD

Strength

Bench Press

Every 1:45 For 5 Sets

5x5 @ 65-70%
Rest 2min

3 Sets E90s
8 Each Dumbbell Floor Press

WOD

30.20.10 Reps

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