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Performance / Fitness
5 Sets
Push Press X 5
Pendlay Row X 5
WOD
4 X 2:00 Rounds
6 Shoulder to Overhead 135/95
9 Ring Dips
*Rest 2:00 between rounds, then pick up where you left off
**Fitness picks their weight , and sub 12 push-ups for ring dips
Performance
Back Squat
5 @ 55%
5 @ 65%
3 @ 75%
2 @ 85%
2 @ 90%
1 @ 95%
1 @ 100%
1 @ 100-105%
WOD
AMRAP 15
30 Wallballs 20/14
30 Pull-ups
30 KB Swings 53/35
Performance / Fitness
4 Sets
Single Leg KB Deadlift X 10 (each)
Box Jumps X 15
Farmers Carry X 2 lengths
WOD
3 Sets For Time
Run 400m
20 KB/DB G2O
Rest 2:00 btw sets
Performance / Fitness
Shoulder Press 5 x 3
Build to 3RM
Athletes Choice
AMRAP 3
Row for Cal
Or
Dubs
Or
Burpees
WOD
AMRAP 8
5 Pull-ups
10 Push-ups
Performance
Front Squat
5 @ 55%
5 @ 65%
3 @ 75%
2 @ 85%
2 @ 90%
1 @ 95%
2 @ 90%
WOD
3 RFT
Run 400m
10 Hang Squat Cleans 155/105
10 Front Rack Lunges 155/105
Performance
Snatch
4×2 High Hang @ 50 – 65%
Then
4×1 Hang @ 65 – 80%
Then
4×1 Full @ 80 – 1RM
WOD
Every 6:00 for 18:00
500m Row
30 KB Swings 53/35
15 Strict HSPU
Performance
2 Person Team
27-24-21-18-15-12-9
Calorie Row
Burpees
Thrusters 95/65
Performance
Deadlift
8 @ 50%
6 @ 60%
4 @ 70%
2 @ 75%
2 @ 85%
WOD
5RFT
24 KB Swings 53/35
12 KB Goblet Alt Lunge 53/35
12 Box Jumps 24/20
Performance / Fitness
Bench Press 6 x 3
WOD
AMRAP 16
400m Row
15 Push Press 95/65
10 Pull-ups
Performance
Back Squat
5 @ 55%
5 @ 65%
2 @ 75%
2 @ 85%
2 @ 90%
Then
2 x 5 @ 80-85%
WOD
50 Wall Balls 20/14
100 Dubs
40 Wall Balls
80 Dubs
30 Wall Balls
60 Dubs
