5x 4-8 DL

WOD:
12 min AMRAP:
15 DL
10 Lateral Bar Over Burpees

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WOD:
18 min AMRAP:
10 Double DB S2OH
10 Double DB Box Step Overs
400m Run

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6-6-6-6-6 Front Squat

WOD:
9 min AMRAP:
7 Strict Pull Ups
4 Squat Cleans

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STRENGTH:
10 min EMOM:
2 TnG Snatch

WOD:
For Time:
21 DL
600m Run
18 DL
600m Run
15 DL
600m Run

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WOD:
3 Rounds for Max Reps:
2:00 WB
2:00 T2B
1:00 Rest

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STRENGTH:
5x6 Strict Press

WOD:
10 min AMRAP:
10 S2OH
50 DU

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WOD:
20 min AMRAP:
12 Single DB Box Step Ups
14 Box Jump Overs
16 Single DB Snatch

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10 min EMOM Complex:
1 Clean
2 Front Squats
1 S2OH

WOD:
8 min AMRAP:
10 Front Squats
10 Lateral Bar Over Burpees

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5 Rounds with Purpose:
4 TGU
12 HSPU
5 SBLBSU
24 KBS
Optional: Your choice movement!

Post WOD:
3x Tricep Burnout
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STRENGTH:
DL 4 x 8-12

WOD:
For Time:
21-15-9:
DL
Bar Facing Over Burpees

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WOD:
7 min AMRAP:
7 Power Snatch
7 OHS
14 Pull Ups

-3 min Rest-

5 min AMRAP:
5 Squat Snatch
7 Pull Ups

Post WOD:
3x Bicep Burnout

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40 min EMOM:
20 sec Hard
40 sec Recovery

Post WOD:
Side Planks

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WOD:
10 min AMRAP:
10 Clusters
20 Ab Mat Sit Up
30 DU

Post WOD:
Squat Work

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WOD:
For Time:
21-18-15-12:
Snatch
Burpees
KBS
Squats

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WOD:
7 Rounds for Quality:
7 Strict Pull Ups
7 SHSPU
57 DU
Post WOD: Plank Holds

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