WOD
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