WOD

30 min AMRAP

400 m Run

6 – KB/DB Snatch

6 – KB/DB OHS

12 – TTB

3 – RC

Skill

3 – Power Snatch

1:30/15:00

WOD

5 Rounds

2 min AMRAP

5 – Power Snatch 75/55

4 – OTB Burpees

2:00 Rest

Skill

Deadlift

5 x 3

65 – 70 – 75 – 80 – 85%

WOD

12 min AMRAP

24 – DU

12 – Box Jumps 20/20

6 – Push-ups

Skill

Strict Press

5 x 3

65 -70 – 75 – 80 -85%

WOD

42 – 30 – 18

Wall Balls 20/14

21 – 15 – 9

Pull-ups

WOD

Matt 16

16 – Deadlift 275/190

16 – Hang Power Clean 185/135

16 – Push Press 135/95

800 m Run

16 – Deadlift 275/190

16 – Hang Power Clean 185/135

16 – Push Press 135/95

800 m Run

16 – Deadlift 275/190

16 – Hang Power Clean 185/135

16 – Push Press 135/95

WOD

5 Rounds

4 min AMRAP

3 – Power Cleans 155/105

2 – Push Jerks

1 – Front Squat

5 – TTB

3:00 Rest

Skill

Snatch

1 – Power Snatch

1 – Low Hang Power Snatch

1 – Low Hang Squat Snatch

:03 Low Hang Pause

2:00 / 20:00

WOD

21 – 15 – 9

OTB Burpees

OHS 95/65

Partner WOD

40 min AMRAP

800 m Run

1,200 m Row

50 – Burpees

400 m Run

1,500 m Row

50 – Plank High Fives

Skill

Deadlift

5 x 5

60 – 65 – 70 – 75 – 80

WOD

24 – 20 – 16 – 12 – 8 – 4

Box Jumps 24/20

KB Swings 53/35

Ab-mat Sit-ups

Skill

Strict Press

5 x 5

60 – 65 – 70 – 75 – 80

WOD

1 – 9 – 1

Push-ups

5 – Air Squats

Pull-ups

15 – DU