WOD
STRENGTH
deadlifts
- 6@ 62.5%
- 5@ 72.5%
- 4@82.5%
- 2@87.5%
- 1@92.5%
1 banded sprint between each set
WOD
12′ AMRAP
- 16 dumbbell darmers hold lunges 2×22.5/2×15
- 16 v-ups
- 20/16 cal
STRENGTH
every 90″ 10 rounds
- 1 tempo squat snatch
WOD
3 rounds for time
- 25 overhead squats 42.5/30
- 400m run
- 25 wall ball 9/6
STRENGTH
- 5×3 back sqauts
WOD
4 rounds for time
- 23 du’s
- 21 goblet squats 24/16
- 14 burpees
- 7 strict handstand push up
STRENGTH
6 sets of
- 1 strict press &
- max sets of push press
PARTNERWOD
15′ AMRAP
- 30 toes to bar
- 30 slam balls
- 30 thrusters
STRENGTH
3 sets of
- 200/150m row sprint
- 2′ rest
WOD
- 200 du’s
- 15 power snatches 42.5/30
- 15 wall walks
2′ rest
- 150 du’s
- 12 power snatches
- 12 wall walks
2′ rest
- 100 du’s
- 9 power snatches
- 9 wall walks
STRENGTH
every 90″ until you failure
- 2 front squats (start with 75% of 1RM)
WOD
- 21 hang power cleans 42.5/30
- 15 handstand push up
- 15 hang power cleans
- 15 handstand push up
- 21 hang squat clean
- 15 hang power clean