Strength & Technique

6 x 8 Front Squats

WOD

AMRAP 20:

5 Muscle Ups

10 Burpee Box Jumps

15 KB Snatch

WOD 1

Station 1:

AMRAP 7:

10 Cal Bike

15 Barbell Thrusters

20 Double Unders

REST 3 MINS

AMRAP 7:

15 Cal Row

10 Over the Bar Burpees

WOD 2

For Time:

40 Push Ups

40 Hang Power Cleans

40 HSPU

40 Front Squats

40 S2OH

40 Back Squats

WOD

AMRAP 20 (Teams of 2)

400m Sandbag Run

200m Sled Push

100m Farmers Carry

REST 5 MINS

AMRAP 15 (Teams of 2)

50 Wall Balls

50 Cal Row

50 DB OH Lunges

50 Grasshoppers

Strength & Technique

10 x 10 Reverse Front Rack Lunges (60/40)

WOD

3 RFT:

20 KB Snatches

20 Dips

20 KB OH Squats

100 Double Unders

Strength & Technique

EMOM 10:

1 Power Clean

2 Push Presses

1 Jerk

WOD

15-12-9-6-3

Clean and Jerk (70/40)

Over the Bar Burpees

(200m run after each round)