WARMUP

2 rounds

• 10 front rack stretch
• 10 pause front squat
• 10 strict press
• 10 thruster

STRENGTH

8′ otm

• 4 thruster

WOD

2 rounds for time

• 1000/800m row
• 100 double unders
• 25 power snatch 50/35

WARMUP
3 rounds:

• 10 scorpions
• 5 mobility complex
• 10 good morning
• 10 one leg deadlift
• 10 v-ups

STRENGTH
4×8 sumo squts

WOD
5 rounds

• 6 deadlift 70/50
• 9 ring dips
• 12 wall ball 9/6
• 30″ hollowhold 

WARMUp
on the withboard

STRENGTH
3 rounds

• 10 tuck ups
• 10 hollow rocks
• 10 v ups
• 10″ hollow hold
• 1′ rest

WOD

• 100 kb swings 20/16
• 200 air squats
• 100 push up
• 200 du’s

WARMUP

• 5′-10′ mobility
• 5′ activity

WOD

10′ AMRAP

• 50 lunge steos
• 15/12 cal bike / row / ski
• 25 thruster 30/20
• 25 pull up

1′ rest 

15′ AMRAP

• 50 air squats
• 15/12 cal bike / row / ski
• 25 push press
• 25 backsquat

WARMUP
2 rounds of:

• 1′ ankle warm up
• 10 snatch grip deadlift
• 10 snatch high pull
• 5 power snatch

STRENGTH
12′ work on your pistols

WOD
4 rounds

• 20 plate crunches 10/5
• 10 goblet squats
• 50 mountain climbers
• 10 power snarch 40/25
• 20 v-ups

WARMUP
some mobility and 2 rounds 

• deadlift
• highpulls
• cleans
• front squats
• drop squats

STRENGTH

• 3×4 hang cleans
• 3×4 squat cleans

WOD
3 rounds for time

• 5 power cleans
• 10 front squat
• 15 burpees over the bar
• 20 sit up