STRENGTH
5 sets of:

• 5 pause front squats (3″ bottom postition)

WOD 
9-6-3

• power snatch 50/35

21-15-9

• toes to bar

STRENGTH
8′ EMOM

• 50″ hollow hold
• 50″ side plank left
• 50″ arch hold“
• 50 side plank right

PARTENERWOD
20′ ARMAP

A:

• 30 du’s
• 3 deadlift 50/35
• 2 clean & jerk

B: plank during du’s & deadlift

STRENGTH
5×5 hang clean high pull

WOD
2 rounds for time

• 8 bar muscle up
• 16 kettlebel taters 24/16
• 1′ fire chair
• 16/13 cal row

STRENGTH
8′ OTM

• 5 dumbbell overhead lunges each side

WOD 

for time

• 50/40 cal bike
• 50 toes to bar
• 50 dumbbell box step ups 20/15
• 50 dumbbell snatch
• 200 du’s‘

STRENGTH
10′ EMOM

• 8 good mornings
• 4 around the world

WOD
10′ AMRAP

• 1 box jump
• 1 thruster
• 1 ring muscle up (pull up)
• 2…
• 2…
• 2…
• 3…

STRENGTH
4×8

• back squat
• 30″ hollow hold before each set

WOD
15′ AMRAP

• 5 squat clean 42.5/30
• 10 sit ups
• 15 wall ball