STRENGTH

• rope climb skil

PARTNERWOD

25’ AMRAP

• 2 rope climb
• 15 burpee to target
• 4x8m goblet lunges
• 150m run

STRENGTH

3 rounds for quality

• 6/6 bottom up shoulder press
• 20 lat pull down
• 4x8m farmers carry

WOD

5 rounds for time

• 250 / 200m row
• 20 air squats / *goblet squats
• 15 sit ups / *t2b
• 10 push ups / *hspu

*rx

STRENGTH

16’ EMOM

• 20-30’’ hollow hold
• 10-15 ring rows
• 20-30’’ ring support hold
• 10-15 strict leg raises

WOD

12’ AMRAP

• 12/9 cal bike
• 9 db box step up
• 6 toes to bar
• 3 devil press

WOD

Every 5’ – 6 rounds
A

• 800m run

B

• 20 db snatch 22.5/15
• 20 wall balls
• 20 slam ball

alternate between A & B

STRENGTH
4 sets of:

• 10 db bench press
• 20-30’’ handstand hold

WOD
15’ AMRAP

• 32 double unders
• 16 deadlift 80/55
• 12 v-ups
• 4 front squats

STRENGTH
4 sets of:

• 8/8 bulgarian split squat
• 8/8 staggered deadlift

WOD
buy in:

• 1500 / 1200m row

then AMRAP:

• 20 db thruster 22.5/15
• 16 db snatch
• 12 t2b

ENDURANCEWOD – WEDNESDAY
PARTNERWOD – SATURDAY