STRENGTH
work on a complex of:

• 1 snatch balance &
• 2 overhead squat

WOD
21-15-9

• overhead squat 42.5/30
• pull ups

STRENGTH

• 2×10 deadlift

WOD
5 rounds

• 2 wall walk
• 6 alternating dumbbell snatch

then

• 50 wall ball

then

5 rounds

• 6 alternating dumbbell snatch
• 2 wall walk

STRENGTH
10′ EMOM

• pistols
• hollow hold

PARTNERWOD
18′ AMRAP

• 6 devil press
• 2 rope climb
• 12 double dumbbell squats

STRENGTH

• complex of some p0wer cleans

WOD

• 150m sandbag run
• 30 box jump over
• 20 toes to bar
• 10 power clean 60/42.5
• 20 toes to bar
•  30 box jump over
• 150m sandbag run

WOD
3 rounds of:

2′ AMRAP

• 15 air squats
• 10 burpees
• max cal

2′ rest

2′ AMRAP

• 15/12 cal
• 10 air squats
• max burpees

2′ rest

2′ AMRAP

• 15 burpees
• 10/7 cal
• max air squat

STRENGTH
10′ EMOM

• 1 tempo pause back squat

WOD
3 rounds of:

• 20 pull up
• 20 dumbbell box step overs
• 20 dips