STRENGTH
push press

• 10′ to find your daily 3rep max
• 4 x 3 @ 80% of 3rep may

WOD
21-15-9

• power clean 50-35
• pull up
• shoulder to overhead

STRENGTH
some rounds of

• 8 burgarian split squat each
• 8 single leg deadlift each

WOD
4 x 3′ AMRAP – 1′ rest between

A:

• 6 burpees
• 8 dumbbell overhead squat 22.5/15
• 10 alternating dumbbell snatch

B:

• 6 alternating dumbbell hang & jerk
• 8 dumbbell oh lunges
• 10 sit ups

STRENGTH

• core finisher

WOD
20′ EMOM

• 10 kettlebell snatch left & 5-10 burpees
• 50 du’s
• 10 kettlebell snatch right & 5-10 burpees
• max cal row
• rest

STRENGTH
squat snatch

• 10′ to find your max of the day
• 5×1 pause snatch @ 70-80% of 1 rep max

WOD
15′ AMRAP

• 1 wall walk
• 3 overhead squats 42.5/30
• 5 strict pull up

ENDURANCEPARTNERWOD
30′ AMRAP

• 400m run
• 80 wall ball 9/6
• 60/48 cal bike
• 40 teos to bar

PARTNERWOD
20 rounds for time

• 1 wall walk
• 3 deadlift
• 6 dumbbell box step up 2×22.5 / 2×15

200m run together after each
person has complete 1 round