STRENGTH

• ring muscle up skill

WOD 14.4
14′ AMRAP

• 60 cal
• 50 toes to bar
• 40 wall ball
• 30 cleans 60/45
• 20 muscle up

scaling is not a crime

STRENGTH
every 90″ split jerk

• 4 @ 50%
• 3 @ 60%
• 2 @ 70%
• 4 @ 55%
• 3 @ 60%
• 2 …

WOD
12′ AMRAP

• 20 power swings 24/16
• 10 front rack lunges 50/35
• 5 hndstand push up

STRENGTH

• 5×5 back squat

WOD
every 3′ for 15′

• 20 pistols
• 15/12 cal bike
• 10 push press

ENDURANCEWOD
some rounds

• 60 du’s
• 20/18/16/14/12 pull up
• 10/8/6/4/2 hang power snatch 50/35

90″ rest

STRENGTH

• 20 thruster

2′ rest

• 20 thruster

2′ rest

• 20 thruster

WOD
8′ AMRAP

• 8 box jumps
• 10 dumbbell deadlift 2×22.5 / 2×15
• 8 box jumps
• 5 deficit handstand push up

STRENGTH
6′ OTM

• 5-7 sumo deadlift highpull

WOD
every 2 minute – 7 rounds

• 60 du’s
• 3 squat snatch 60/42.5
• 1 rope climb