STRENGTH

Every 3’ – 4x

• 4 paused db bench press
  (2’’ pause at the bottom)

WOD

15’ AMRAP

• 6 strict pull ups
• 9 front squats 50/35
• 12 v-ups
• 6 strict pull ups
• 9 power clean
• 12 v-ups

ENDIRANCEWOD

30’ AMRAP

• 400m run
• 20 deadlift 60/42.5
• 80 double unders
• 80m farmers carry

STRENGTH

Every 1’15’’ – 8x

• 1 clean pull &
• 1 below the knee power clean &
• 1 hang power clean

WOD

12’ AMRAP – 1-2-3-…

• wall walks
• power clean 70/50
• front squat

STRENGTH

4 sets of

• 8 elevated back rack lunges

WOD

10’ AMRAP

• 18 kb swings 24/16
• 12 box jumps
• 6 burpee

STRENGTH

deadlift

• 8-6-4-4

PARTNERWOD

2 rounds

• 30 cal row
• 30 db thruster

Then 2 rounds

• 30 cal bike
• 30 toes to bar

STRENGTH

12’ EMOM

• 6+6 pistols
• 10 hollow rocks
• 30’’ arch hold

WOD

40-30-20-10

• db box step up
• sit ups

4-3-2-1

• rope climb