Accessory Work

2 sets

Max Chin Over Bar Hold (pronated grip)
*rest 1min

1min AMRAP Ring Row
*rest 1:30min

WOD

3 Rounds For Time (12min cap)

Strength

Shoulder Press

Build to a 1 Rep Max

WOD

2 Sets of Each AMRAP

3min AMRAP

2-4-6-8-etc

Thruster (95/65)
Burpee

WOD

Teams of 2

10 Rope Climbs (partner holds barbell in the front rack) 
50 Thruster (partner holds a plank)
50 Front Squat (partner hold a wall sit)

Strength

EMOM x 8

6 Romanian Dead Lift

WOD

 3 Rounds For Time (22min cap)

400m Run

WOD

60 Alternating Turkish Get Up 
120/100cal Bike/Row
(Break up any way)

Strength

Every 3:00 x 4 sets 

8 Front Squat + 75’ sled sprint

WOD

12min AMRAP

Oly

2:00 work/1:00 rest X 6 sets 

1. Sets 1 and 4: 6 Touch & Go unbroken Power Snatch, AMRAP Row/Bike Cals in remaining time 

Strength

Strict Press

10-8-8-6

*After each set, perform AMRAP Ring Row (aiming for 8-12 reps)

WOD

WOD

In teams of 2:

24min AMRAP

3000/2400m Row Buy In (switch as needed)

AMRAP in remaining time (alternating rounds)

6 Hang Squat Cleans (95/65)
6 Burpee Box Jump (24/20)

Strength WOD 

30 minute timer:

0-10 minutes: Build to a tough Hang Power Clean Triple
10-20 minutes: Build to a tough Deadlift Triple
20-30 minutes: 10 minute AMRAP of:
10 Push Press (75/55)