STRENGTH
5×4 hang squat clean

WOD
3 rounds for time

• 15 kettlebel swings 24/16
• 15 medball cleans 9/6
• 30 russian twist
• 15 thruster 42.5/30

STRENGTH
4x 3 turkish get up each side

WOD

• 1000/800m row
• 40 push up
• 30 deadlift 60/45
• 20 frontsquat
• 10 shoulder to overhead

STRENGTH
10′ EMOM

• hollow rocks
• kettlebell windmill

WOD
5′ AMRAP

• 10 burpee box jump
• 10 kettlebell push press each 24/16

1′ rest

5′ AMRAP

• 10 pistols each
• 10 powerclean 50/35

ENDURANCEWOD – THURSDAY

STRENGTH
5×3 snatch balance

WOD
9′ AMRAP

3-6-9-12-…

• power snatch 35/25
• chest to bar pull up

STRENGTH
8′ OTM – 5 deadlift

PARTNERWOD
50-40-30-20-10

• synchro kettlebell swings 16/12
• synchro sit up
• hand release push up (split as needed)

STRENGTH
10′ EMOM

• 14 dumbbell lunge step
• 8 good morning

WOD

• 20 cal row / bike
• 40 toes to bar
• 20 cal row / bike
• 40 plate ground to overhead 20/15
• 20 cal row / bike
• 40 plate box step over
• 20 cal row / bike