Strength

Deadlift

4-6 reps x 4 sets

-rest 2min between

 

WOD

For Time:

20 Deadlift (185/125)
20/15 Assault Bike Calories

WOD

5 Rounds:

500m row
1min Wall Sit Hold
1k Assault Bike
1min Plank Hold

Oly

EMOM x 8

6-8 Unbroken Hang Power Snatch

WOD

6min AMRAP x 2

8 Alternating Single Arm Dumbbell Snatch (50/35)
24 Double Under

-rest/walk 1:00

Strength

EMOM x 10 minutes

Odd: 4-6 Bench Press
Even: 30secs Max strict pulling variation
*ring row, strict pull-up

WOD

"Helen"

3 Rounds For Time

Strength

Back Squat

12, 10, 8, 6
-rest 2min between

WOD

5 Rounds For Time

5 Thruster (95/65)
10 Burpee
5 Clean & Jerk (95/65)
10 Burpee

WOD

24min AMRAP

For those w/ equipment at home. . .

40 Cal Bike
40 Push Press (95/65)
40 Burpees Over Bar
40 Front Squats
400m Run

Rx+ (135/95)

Strength

For those w/ equipment at home. . .

Every :90 x 4 sets

Supinated Grip Barbell Row x 8-10 reps

For those without. . .

Odd object BO row x 8-10 reps

WOD

For those w/ equipment at home. . .

A. For Max Distance

6 minute row
-rest 1:00

6 minute AB
-rest 1:00

6 minute Versa Climber

Oly Skill & Strength

For those with equipment at home. . .

A. EMOM x 9

1-3: 3 Jerk Balance (bar at forehead)
4-6: 3 Jerk Balance (bar at front rack)

Skill

For those w/ equipment at home. . .

2 sets of:

:60 Handstand Push Ups
-rest :30

:45 Strict Ring Dip
-rest :30

:60 Handstand Walk or Wall Walk