STRENGTH

3 sets for quality

• 6-8 strict t2b / leg raises
• 12 back extension
• 15 lat pull down

WOD

15’ AMRAP

• 12 kb goblet box step up 24/16
• 15 sit ups
• 18 kb shoulder to overhead

ENDURANCEWOD

10 rounds of:

• 16/13 cal
• 16 walking lunges
• 16 db snatch 22.5/15

STRENGTH

• work on a heavy turkish get up

WOD

5 rounds of

• 500/450m row
• 15 hang power clean 42.5/30
• 12 handstand push up

STRENGTH

find a heavy of the day

• front squat

WOD

6x 1’ on, 1’ off
– 15/12 cal ski
– 15 kb swings 24/16
– 15 slam balls
– 15 v-ups
– 15 burpee
– 60 double unders

remaining time max air squat

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ENDURANCEWOD – WEDNESDAY

PARTNERENDURANCEWOD

10’ AMRAP – I go, you go

• 9 toes to bar
• 6 burpee over the bar
• 3 power snatch 50/35

3’ rest
10’ AMRAP

• 12 toes to bar
• 12/9 cal
• 12 ohs

3’ rest
10’ AMRAP – I go, you go

• 3 toes to bar
• 6 push ups
• 9 kb goblet squat 24/16

STRENGTH

8’ EMOM

• 8/8 pistols
• 8 db deadlift

WOD

5 rounds for time

• 5 strict pull ups
• 10 kb clean & jerk 24/16
• 15 burpee over the kb
• 20 kb lunges