STRENGTH:
RMU Drills & Technique

WOD:
4 RFT:
5 RMU
10 Hang Squat Snatch (95/135)
200m Run

STRENGTH:
10-10-10-10 DL
*After each set of DL complete 10 HSPU

WOD:
4 Rounds:
1:00 on/1:00 off
Row, Bike or Ski

STRENGTH:
6-5-4-3-2-1 Front Squat
6-5-4-3-2-1 Strict Press

WOD:
4 min Max Rep DU

STRENGTH:
15 min EMOM: 1 Squat Clean & Jerk

WOD:
7 min:
Max Rep Wall Balls (14/20, 9/10')
*Every time you break: 10 S2OH (105/155)

STRENGTH:
8-8-8-8 Bench Press
*8 R/L Single Arm Bent Over Row after each set

WOD:
In Teams of 3:
15 min:
Max Cal Row
Max Rope Climb
Max Plate Push Ups

STRENGTH:
Snatch Triples

WOD:
"Isabel"
For Time:
30 Snatches (95/135)

STRENGTH:
Front Squat 10-8-6-4-4

WOD:
8 min AMRAP:
40 Walking Lunge Steps
10 Bar MU
20 Walking Lunge Steps
20 T2B

STRENGTH:
10 min EMOM: Complex: 1 Power Clean - 1 Hang Power Clean - 1 Hang Squat Clean - 1 Squat Clean

WOD:
13-11-9-7-5

Strict Pull Ups
*30 Unbroken WB after each set

STRENGTH:
OHS 2-2-2-2
10 min EMOM: 2 re-grip Power Snatch

WOD:
4 min Max Rep:
Devils Press (35/50)

STRENGTH:
Push Jerk Triples

WOD:
3 Rounds on a running clock:
2:00 minute Max Rep HSPU
2:00 minute Max Cal Row
2:00 minute Rest

WOD:
13 min AMRAP:
35 Wall Balls (14/20, 9/10')
15 Bar Facing Over Burpee

STRENGTH:
Back Squat 5-5-5-5
*25 Ab Mat Sit Ups after each set

STRENGTH:
Deadlift Triples

WOD:
9 min AMRAP:
3/3/3, 6/6/6, 9/9/9...
Sumo DL High Pull (65/95)
T2B
Strict Press (65/95)

WOD:
7 min AMRAP:
20 DB Push Press (35/50)
40 DU

Post WOD: 10-8-6-4 Bench Press

STRENGTH:
DL: 10-8-6-4-2

WOD:
7 min Max Rep Bar Facing Over Burpees
*At the top every min: (10 DL 95/135)

WOD:
14 min AMRAP:
7 RMU
50 WB (14/20# 9/10')
25 Box Step Overs (20/24, 35/50#)

Post WOD: 8 min Run