STRENGTH

Every 90’’ for 10x

• 2 paused back squat

WOD

15’ AMRAP

• 20 alt. db snatch 22.5/15
• 15 toes to bar
• 10m hs walk

Strength

Core

Partner WOD

For time

• 80 cal row
• 60 dl 60/42.5
• 80 cal row
• 50 front squat
• 80 cal row
• 40 shoulder to oh

*split as needed

ENDURANCEWOD

30’ AMRAP

• 25 sit ups (t2b / k2e)
• 20 kb swing 24/16
• 15 wall ball
• 10 box jumps
• 150m run

STRENGTH

4×20’’ ON / 20’’ OFF

• kip swing
• hollow hold
• arch hold
• handstand hold

WOD

4 x 3’ ON / 1’ OFF

A)

• 12 push ups
• 12/9 cal row

B)

• 12 pull ups
• 12/9 cal air bike

Alternate between A&B

STRENGTH

• 6 x 2 overhead squat

WOD

3 rounds for time

• 100 double unders
• 20 burpee over db
• 30 alt. db snatch

STRENGTH

find your 1 rep max of:

• power clean

WOD

6’ AMRAP

• 3 wall walks
• 8 power clean 50/35

3’ rest

6’ AMRAP

• 12/9 cal bike
• 8 front rack lunges

THURSDAY – ENDURANCEWOD

FRIDAY – PARTNERWOD