Superset x4:
10 Barbell Bench Press
10 DB Curl to Press
1:00 SPRINT on Rower

2:00 Rest

5 min Max Rep: Walking Lunge Steps

STRENGTH:
8 min EMOM of the complex: 1 DL - 1 Squat Clean - 1 Thruster

WOD:
5 RFT:
9 DL (95/135)
5 Squat Cleans (95/135)
3 Thrusters (95/135)

STRENGTH:
Push Press 5-5-5-5
Front Squat 5-5-5-5

WOD:
8 min AMRAP:
5 BMU
200m Run

STRENGTH:
Ring Dip 10-8-6-4-2

WOD:
2 RFT:
50 SA DB Snatch (35/50)
150 DU
30 Perfect Push Ups

STRENGTH:
OHS 5-4-3-2
Power Snatch 5-4-3-2
Squat Snatch 5-4-3-2

WOD:
5 min AMRAP:
5 Power Snatch (75/115)
5 OHS (75/115)
5 Squat Snatch (75/115)

STRENGTH:
DL 5-5-5

WOD:
15 min AMRAP:
5 DL (185/275)
5 Strict HSPU
10 DL (185/275)
10 Kipping HSPU
1:00 Rest

STRENGTH:
Back Squat 5-5-5-5

WOD:
For Max Reps:
Round 1:
3 min Work
1 min Rest/Rotate

Round 2:
2 min Work
1 min Rest/Rotate

Ring MU
WB (14/20, 9/10’)
Cal Row

STRENGTH:
Superset:
10-10-8-8-6-6 DB Bench Press
10-10-8-8-6-6 DB Curl to Press

WOD:
8 min AMRAP:
12 Double DB Burpee Box Step Overs (35/50, 20/24)
20 Box Jump Overs (20/24)

STRENGTH:
12 min EMOM:
Complex:
1 Squat Clean - 2 Front Squats - 1 Jerk

WOD:
10 min AMRAP:
10 C&J (Rx: 65/95, Comp: 85/125)
15 T2B
50 DU

STRENGTH:
10 min EMOM: 1 Hang Squat Snatch

WOD:
For Time:
12-9-6-3
Hang Squat Snatch (95/135)
50’ HSW after each set

STRENGTH:
DL 7-7-7-7

WOD:
For Time:
500m Row

STRENGTH:
10 min EMOM:
1 Squat Snatch

WOD:
For Time:
21-15-9:
T2B
DL (155/225)

STRENGTH:
5-5-5-5 Thrusters

WOD:
9 min AMRAP:
4 RMU
12 DB Thrusters (35/50)
36 DU

Post WOD: Pull and kip swing work.

STRENGTH:
10 min EMOM:
1 Squat Clean & Jerk

WOD:
10 min AMRAP:
10 Clean & Jerks (75/115)
25 WB (14/20, 9/10’)
50 DU

STRENGTH:
Front Squat 5-5-3-3-1-1
DL 5-5-3-3-1-1

WOD:
5 min AMRAP:
20 Air Squats
10 Push Ups