WOD

5k Row - Time Trial
+
Max side plank hold per side

Strength

3 sets of:

15 Close Grip Bench Press
-rest :30
1:00 AMRAP Strict Pull Up or Ring Row
-rest :30

WOD

5 Rounds For Time (12 minute cap)

Strength

Back Squat (15min to complete)

15-12-9-6-3 for max load**

WOD

15min AMRAP

10 Alternating Dumbbell Snatch (50/35)
10 Wallball (20/14)

Oly 

EMOM x 12

3 Hang Power Snatch

WOD

For Time:

21-18-15-12

Power Clean (115/75)
Burpee Over Bar

Strength

Strict Press

5 x 5

WOD

30min AMRAP

200m Sandbag Carry
20 Loaded Box Step Overs
20 Slamball Over Shoulder
20 Tire Flips

Oly

EMOM x 12

1: Hang Snatch
2: Low Hang Snatch
3: Snatch

WOD

2 Rounds For Time:

30 Wall Ball

WOD

EMOM x 20 minutes
Odd Min: 50sec Assault Bike/Row Calories
Even Min: 1-2 Wall Walks or 30-50’ Handstand Walk

Then...

8 Rounds of 20sec work & 10 sec rest (Tabata)
Situps or GHD situps

Strength

Front Squat every 2:00

7-5-3-1 building to a tough set

WOD

Every 2:00 x 5 sets

50 Double Unders
10 Burpees

Strength

EMOM x 8

8 Romanian Deadlift

WOD

2 Sets for Max Reps

1:00 AMRAP Deadlifts (185/125)
3:00 AMRAP Row/Assault Bike for Calories

Oly

Split Jerk

Build to a tough 3

WOD

5min AMRAP

Ring Muscle Up, Strict Pull Up, or Ring Row
*every break perform 10 air squats

7min AMRAP