STRENGTH

• 3×10 deadlift

WOD
21′ AMRAP

• 15 wall ball 9/6
• 45 du’s
• 3 deadlift 100/70
• 45 du’s
• 15 wall ball

90″ rest between rounds

STRENGTH
15′ to practice on a

• powersnatch complex

WOD
9′ AMRAP

• 50 kettlebell swings 24/16
• 40 cal row
• 30 toes to bar

STRENGTH

• 3′ – max reps strict pull up

4′ rest

• 3′ – max rep push up

WOD
12 rounds for time

• 10 dumbbell lunges 22.5/15
• 8 burpees over the dumbbell

PARTNER-ENDURANCEWOD
some reps of:

• row
• power cleans
• box jump over
• toes to bar
• wall ball
• burpees
• front squat

STRENGTH
find your 1 rep max

• squat clean & split jerk

WOD
12′ EMOM

• 80 du’s
• 30 wall ball 9/6
• 30 v-ups

TUESDAY – PARTNERENDURANCEWOD

STRENGTH
10′ EMOM

• 1-3 snatch pull
• 1-3 power snatch

WOD
13′ AMRAP

• 8/6 cal
• 2 squat snatch
• 10 burpees