WOD

5 Rounds NFT

400 m Run/Row

12 – DB Press

12 – Bicep Curls

12 – DB Floor Press

20 – DB Crunches

WOD

Thrusters

4 – Pistols

2 – BMU

Skill

1 – Power Clean

1 – Low Hang Power Clean

2 – Front Squats

1 – Hang Power Clean

1 – Low Hang Power Clean

WOD

1 min DU / DB Snatch 50/35

2 min DU / DB Snatch

3 min DU / DB Snatch

Partner WOD

30 min AMRAP

400 m Row

400 m Run

40 – Box Jumps 24/20

40 – Pull-ups

800 m Row

800 m Run

80 – Box Jumps

80 – Pull-ups

Skill

Deadlift

5 x 5

65 – 70 – 75 – 80 – 90%

WOD

Death By

HSPU

WOD

Stations

Battle Ropes

SA Russian KB Swing Pull

Cal Row

Ring Dips

Sled Push/Pull

Rest

Skill
Front Squat
5 x 5
65 – 70 – 75 – 80 – 80%

WOD
6 Rounds
15 – Burpees
15 – TTB

WOD

5 Rounds

400 m Row

10 – OTR Burpees

15 – Medball Cleans

150 – Single Unders

Skill

Deadlift

5 x 3

70 – 75 – 80 – 85 – 90%

WOD

12 min AMRAP

12 – Power Snatch 95/65

24 – Wall Balls

CORE

12 min AMRAP

1:00 Plank

20 – KB Spell Casters

15 – Sit-ups

10 – BB Ab Wheel

5 – V-ups

WOD

21-18-15-9-6-3

KB Swings 53/35

Thrusters 65/45

Pull-ups