Strength

Close Grip Bench Press

10-10-10
*after each set, perform 8-10 DB Bent Over Row per side

WOD

Every 6min X’s 3 Sets

4min AMRAP

Accessory

EMOM X’s 30

1 – Bike/Row for Cals
2 - Russian Twist
3 – Dumbbell Renegade Row
4 - No Pushup Burpees
5 - Alternating Russian Step Up with Dumbbell in Goblet Hold

 

Accessory

3 Sets of Skill Work

2 Rope Climbs
30sec Hollow Hold
2 Wall Walks or 50’ Handstand Walk
-Rest 1-2 mins After Each Set

WOD

Strength

EMOM X’s 10

1 Strict Press
*Start @ 50% and Build to a Tough Single

WOD

10min AMRAP

6 Power Clean
12 Hand Release Pushups

Strength

Every 1:30 X’s 5 Sets

5 Back Squat @ 50%
5 @ 60%
3 @ 70%
2 @ 80%
2 @ 85-90%

Every 2mins X’s 2 sets

10 Back Squats @ 70-75%

WOD

In Teams of 2

100 Cal Row
75 Wallballs
50 Synchronized Burpees
75 Wallballs
100 Cal Row

Oly

Power Snatch + 3 Low Hang Power Snatch
10 minutes to build to a heavy set

WOD

Randy

75 Power Snatch (75/55)

Accessory

EMOM x 30

1 - Bike for Cals
2 - Hand Release Push Ups
3 - Slam Balls
4 - Russian Twists
5 - Rest

Barbell Cycling

Every 2:30 x 5

5 Front Squats + 8/8 Single Arm Overhead Dumbbell Reverse Lunge

WOD

8 Min AMRAP

15/10 Cal Bike/Row
10 Deadlift (135/95)

Barbell Cycling

4 Sets

6 Clean Grip Deadlift
*rest as needed
12 Dumbbell Floor Press
*rest as needed

WOD

For Time

400m Run