Skill/Strength

3-1 minute rounds MAX EFFORT Handstand Push-Ups

1min Rest between sets

Scale according to your skill Level

WOD

For Time

-400m Run

-30 BEAR COMPLEX 135/95

-400m Run

20 min CAP!!!!!!

Strength/Skill

Back/Front Squat

3×70%

3×80%

3%90

WOD

3 Rounds

-40 DB Snatch 45/25

-150ft Lunges w/DB

10 Burpees After each Round!!!!!

Strength/Skill

15min EMOM

-Press

-Push Press

Push Jerk

We will start at 75 % and every 5 minutes will go up 5%.

WOD

12min AMRAP

2,4,6,8,10…..

-Push Press

-Box Jump Overs

Strength

Bench Press

3×70%

3×80%

3×90%

WOD

24-21-18-15-12-9-6

-Cal Bike

-Push-Ups

-Wallballs 20/14

Strength:

Shoulder Press

5 @ 65%

5 @ 75%

5 @ 85%

WOD:

3 – 8 minute rounds

500/400m Row

400m Run

15/10 Calorie Bike

10 Goblet Squats  (70/53)

*1 minute rest between rounds

**Score will by SLOWEST round

Strength/Skill:

Cleans

5 @ 65%

5 @ 75 %

5 @ 85%

WOD:

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

Cal Bike

Cleans  (95/65)

Burpees Over Bar

*Tower run every 5 minutes

Strength:

Bench Press

*Increase working MAX by 5lbs

5 @ 65%

5 @ 75%

5 @ 85%

WOD:

”Tabata This!”

Row

Air Squat

Pull Up

Push Up

Sit Up

*1 minute rest between each movement

Strength:

Back Squat

*Increase working MAX by 10lbs

5 @ 65%

5 @ 75%

5 @ 85%

WOD:

21 – 18 – 15 – 12 – 9

T2B

OHS  (95/65)

*10 Cal Bike every 3:00