STRENGTH
core finisher – 2 rounds

• 2′ plank
• 10/10 side plank
• 20 leg levers

WOD
6 rounds I go- you go

• 12 burpees over dumbbell
• 9 dumbbell thruster
• 6 pull up

6 rounds I go – you go

• 12/9 cal bike
• 9 dumbbell box step over
• 6 toes to bar

STRENGTH
3 rounds

• 8/8 bulgarian split squat
• 8/8 one leg deadlift

WOD
5x 3′ AMRAP – 1′ rest

• 3 power clean 60/42.5
• 6 handstand push up
• 9 air squat

PARTNERWOD – TUESDAY
ENDURANCEWOD – THURSDAY

STRENGTH
3 sets of

• 5 broad jumps
• 5/5 step up

WOD
3 rounds

• 800m run /1000m row or 2500m bike
• 30 kettlebell swings 24/16
• 15 pull up

STRENGTH
3 rounds

• 12 bent over rows
• 3 banded sprints

PARTNERWOD
3 rounds for time

• 25 push up
• 20 synchro front squat
• 25 burpees
• 20 synchro lunges

STRENGTH

• 4×5 deadlift @ 75-80%

WOD
20′ AMRAP

• 20 dumbbell goblet lunges
• 20 sit ups
• 20 dumbbell deadlift 2×22.5/15
• 20 sit ups
• 100m farmers carry

STRENGTH

• 5×5 floor press

WOD
buy in:

• 45/35 cal

21-15-9

• hang squat clean
• hand release push up

cash out:

• 45/35 calories