Strength
Push Press
Build to a HEAVY 3

WOD:
3 rounds of
3 minutes on, 3 minutes off
15 Ring Rows
12 Box Dips
In remaining time, max calories on AAB

Oly:
Hang Squat Clean
3 x 5
- Build to a moderate/heavy 5. THIS IS NOT A 5RM ATTEMPT.

WOD:
For Time – 20 min cap
5 Bar Facing Burpees
5 Snatches 155/105
5 Bar Facing Burpees

Skill:
DB Walking Lunge
3 sets of 20 steps (10 per side)
*DBs are to be held at the side.
*May increase weight after each set

WOD:
16 min AMRAP
100m Double Arm Farmers Carry

Strength (off 90% + 5lbs)
Deadlift
3 reps @ 80%
3 reps @ 85%
3-6 reps @ 90%

Superset each set with
5/side DB Single Leg RDLs

WOD:
20 min EMOM, alternating movements

WOD:
30 min EMOM, alternating movements
A) 50ft Versa Climber
B) :30 Single Arm DB Hang Clean n Jerk (right side)
C) 100m Row
D) :30 Single Arm DB Hang Clean n Jerk (left side)
E) Rest

Strength (off 90% + 5lbs)
Bench Press
3 reps @ 80%
3 reps @ 85%
3-6 reps @ 90%

WOD:
For Time – 15 min cap (For all 3 options)
21 Push Jerk
18 Ring Rows
15 Push Jerks

Strength
Deadlift
Every :30 for 8 minutes (16 rounds)
1 Deadlift

WOD:
Teams of 2
For Time
100 Jumping Pull Ups
125 KB Russian Swings 53/35
150 Air Squats

WOD:
5 Rounds per movement, going :40 on, :20 off for MAX REPS
AAB Calories
Ball Slams
Row Calories
KB SDHP 53/35
Devils Press 35/20

*1-minute rest between movements

Strength
Bench Press (off 90% + 5lbs)
5 reps @ 75%
5 reps @ 80%
5-10 reps @ 85%

Superset each set with,
12 DB Curls (6 per side)

WOD:
15 min AMRAP

For Quality
100m Single Arm Overhead Carry (each arm)
100m Single Arm FR Carry (each arm)
100m Single Arm Farmers Carry (each arm)

WOD:
5 Rounds for Time
20 DB Alt Snatch 25-35/10-20