Strength

Close Grip Bench Press

10-12 reps x 3 sets

And…

Dumbbell Row

8-10/arm x 3 sets

WOD

15min AMRAP

200m Run

Strength

Back Squat 

Build to a tough 10 in 12-15 minutes

WOD

For Time:

30-20-10 Sit Ups
10-20-30 Wallball

Oly

Push Press

Build to a tough single in 10 minutes

WOD

20min AMRAP

5 Handstand Push Ups
10 Power Clean (115/75)
15 Burpee

WOD

Teams of 2:

800m Run (together)
50 Shoulder To Overhead (95/65)
50 Medball Sit Ups
800m Run (together)
50 Push Ups
50 Medball Sit Ups
800m Run (together)
50 Front Squat (95/65)

Oly

EMOM x 10

5-6 Low Hang Power Snatch

*choose a technical weight that allows you to remain unbroken

WOD

3 Rounds For Time:

WOD

50-40-30-20-10 Calorie Assault Bike

*100’ sled push between rounds

Then...

Accumulate 3:00 side plank per side

Oly

Clean & Jerk

10 minutes to build to a tough but technically sound lift

WOD

For Time:

5-4-3-2-1 Clean & Jerk (135/95)

Strength

Back Squat

6 reps x 4 sets

-rest 2:00min between sets

WOD

3 Rounds For Time:

20 Wallball (20/14)
25 Situps

WOD

In teams of 2

15min AMRAP

50 Calorie Assault Bike
50 Kettlebell Swing (53/35)

-rest 5:00

15 minute AMRAP

50 Cal Row
50 No Push-Up Burpee

WOD

“The Murph”

1 Mile Run

100 Pull UPs
200 Push Ups
300 Squats

1 Mile Run