STRENGTH
every 3′ – 4 rounds

• 8-6-4-4- front squat
• 8/6 cal bike

WOD
30-20-10

• cal row
• push up
• 2 rope climb
• jumping lunges

STRENGTH

• gymnastic strength

WOD
every 3′ – 6 rounds

• 60 du’s
• 15 kettlebel swings 24/16
• 10 pull up or 3 muscle up

STRENGTH
3 rounds for quality

• 45″ side plank hold each
• 30 russian twist

WOD
4x 4′ AMRAP

• 9 pull up
• 18 dumbbell lunges 22.5/15
• 9 toes to bar
• 18 dumbbell squats

2′ rest between

STRENGTH
every 30″ for 10′

• 1 deadlift @70% of 1rep max

WOD
15′ AMRAP

• 20 box jump over
• 15 burpee to target
• 10 v-up
• 5 deadlift 70/50

STRENGTH
10′ EMOM

• hang power clean &
• power clean

PARTNERWOD
6 rounds, I go- you go

• 25/20 cal bike
• 15 thruster 42.5/30

STRENGTH
psuh jerk

• build up to a heavy 3rep max

WOD
for time

• 500/450m row
• 21 devil press 2×15/2×10
• 500/450m row
• 15 devil press
• 500/450m row
• 9 devil press