CROSSFIT

Strength

EMOM 8

5 Over Bar Burpees

5 Push Press (43/29)

WOD

AMRAP 15

5 Strict Pull Ups

10 OHS (43/29)

50 Double Unders

BFIT

Strength

EMOM 8

5 Over DB Burpees

5 DB Push Press

WOD

AMRAP 15

5 Ring Rows

10 DB Squats

50 Double Unders

CROSSFIT

Strength

4 Rounds:

6 Seated DB Press (R+L)

12 Dips

24 Push Ups

WOD

21-15-9-15-21

Deadlifts (80/50)

Box Jumps

(50 Double Unders between each set)

BFIT

Strength

4 Rounds:

6 Seated DB Press (R+L)

12 Dips

24 Push Ups

WOD

21-15-9-15-21

KB Deadlifts

Box Jumps

(50 Double Unders between each set)

CROSSFIT

Strength

1RM Back Squat

WOD

21-15-9

Back Squats (90/60)

Bar Muscle Ups

BFIT

Strength

4 Rounds:

10 DB Squats

10 DB Step Ups

WOD

21-15-9

DB Squats

Burpee C2B

CROSSFIT

Gymnastics

EMOM 8

5-8 Strict Pull Ups

20-30s Pull Up Hold

WOD

AMRAP 21:

7 C2B Pull Ups

7 Double DB Hang C&J

7 Burpees

BFIT

Gymnastics

EMOM 8

5-8 Strict Pull Ups

20-30s Pull Up Hold

WOD

AMRAP 21:

7 Ring Rows

7 Double DB Hang C&J

7 Burpees

CROSSFIT

Weightlifting

Work up to heavy Split Jerk

WOD

3 Rounds:

200m Sandbag Run

20 T2B

200m Run

20 Dips

BFIT

Row

12min Max Distance Row

WOD

3 Rounds:

200m Sandbag Run

20 V-Ups

200m Run

20 Push Ups