STRENGTH

find your:

• 3 RM sumo deadlift

WOD
3 rounds

• 500 / 400m row
• 12 deadlift
• 21 box jumps

STRENGTH

Work on complex of

• some snatch

WOD

5 rounds

• 6 hang power snatch 42.5/30
• 9 push press
• 12 back rack lunges

PARTNER ENDURANCEWOD

30 rounds – you go, I go

• 7/5 cal bike
• 5 thruster 30/20
• 2 wall walks

STRENGTH

Every 2’ for 6x

• 5 back squat

WOD

15’ amrap

• 10 goblet squats 24/16
• 10 burpee over the KB
• 10 kb swings
• 10 t2b

STRENGTH

Work 15’ on complex of

• 2 hang high pull
• 1 hang snatch

WOD

9’ amrap

1-2-3-4-5-…

• hang squat snatch 50/35

2-4-6-8-10…

• box jump over

STRENGTH

Every 1’30’’ for 8x

• 16 pistols
• 1’ plank hold

WOD

6 rounds

• 5 db hang squat clean 2×22.5/2×15
• 10 t2b
• 35 double unders