STRENGTH
12′ OTM – 3-5 ring muscle up

WOD
5 rounds for time

• 10 overhead squats
• 60 du’s

STRENGTH
10′ OTM

• 1 strict press
• 1 push press
• 1 jerk

WOD
buy in : 400m run

21-18-15-12-9

• toes to bar 
• back squat

cash out : 400m run

STRENGTH
10′ OTM – 1-2 squat snatch

WOD
4-8-12-16-20-16-12-8-4

• cal row or bike
• burpee over the box jump

STRENGTH
10′ EMOM

• 1-2 rope climb
• 20 medball deadbug

WOD – for time

• 400m run
• 50 pull ups
• 100 push up
• 150 sit up
• 200 air squat

ENDURANCEWOD – SATURDAY

STRENGTH
8′ EMOM

1. 10 deadlifts
2. 10 ring dips

WOD
5 rounds for time

• 10 squat clean 50/35
• 10 chin up
• 10 heavy wall ball 12/9

WOD

• 400m run
• 15m handstand walk or scaling version
• 400m run
• 30 pistols