STRENGTH

9’ EMOM

• 6-10 chin ups
• 20’’ ring support hold
• 30’’ hollow hold

WOD

16’ AMRAP

• 10 alt. db front rack lungeS
• 15 db thruster
• 20 db deadlift

STRENGTH

15’ work on complex of

• 1 power clean &
• 1 front squat &
• 1 shoulder to oh

WOD

12’ AMRAP

• 15/12 cal
• 12 toes to bar
• 9 power clean 60/42.5
• 6 shoulder to oh

———————————————————

PARTNERWOD  – TUESDAY

ENDURANCE – WEDNESDAY

STRENGTH

10’ EMOM

• 5 kb snatch left
• 5 kb snatch right

WOD

21-18-15-12-9-6-3

• kb taters
• burpee over the kb
• cal

STRENGTH

part A: ~5’

• 30 strict pull ups

in as few sets as possible

or part B:

9’ EMOM

• 9 kip swings
• 12 hollow rocks
• 15 lat pull down

WOD

13-11-9-7-5-3

• clean
• shoulder to oh 50/35
• back squats

ENDURANCEWOD

Every 3’ (12x)
A

• 500m row

B

• 1500m air bike

C

• 10 kb push up to power swing
• 20 alt. kb box step over

STRENGTH

Every 2’ – 5x

• 1 paused front squat &
• 1 front squat &
• 3 jumps

WOD

6 rounds

• box jump over
• medball clean
• handstand push up