ENDURANCEWOD

• 20 synchro power clean 60/42.5
• 40 toes to bar
• 60 dumbbell snatch 22.5/15
• 80 wall ball
• 120 sit ups
• 120 cal row
•  and.. 😉

STRENGTH
10-8-6-4-2-1-1-1-1
front squat

WOD

• 1000m row for time

then – 4 rounds

• 10 box jumps
• 10 burpees

STRENGTH
3 rounds of:

• 10 rower pike up
• 10 ring extensions
• 10 candle sticks
• 10 one arm overhead squats each

WOD
3 rounds for time

• 15 deadlift 100/70
• 15 handstandpush up (strict / deficit)

STRENGTH
4×3 drop cleans

WOD
50-40-30-20-10

• double unders
• v-ups

5-4-3-2-1

• cleans

STRENGTH
8′ EMOM

• 2 length one arm kettlebell oh walk
• 5 strict pull up (weighted)

WOD
5 rounds for time 

• 400m run
• 15 overhead squats 55/37.5
• 15 bar facing burpees

ENDURANCEWOD – FRIDAY

STRENGTH
10 – 8 – 6 – 4 – 2 – 1 – 1
push press

WOD
every 2′ – 10 rounds

• 6 deadlifts 70/50
• 5 hang power cleans
• 4 push jerk