Strength: Back Squat, 6×2, As Fast As Possible @90%, 8 Min Cap WOD: 4RFT Ladder 100 Double Unders 25-20-15-10 Goblet Squats (70/55) 10-15-20-25 Toes to
Strength: S2O, 3×8 Push Press, 1×8 Push Jerk, Every 90 Seconds WOD: Partner AMRAP 10 S2O (95/65) 8 SDHP (95/65) 6 Lateral Bar Over Burpees
Strength: Floor Press, 4×8, every 90 seconds WOD: 4RFT 25 Floor Presses (95/65) 25 Pull Ups 25 Hollow Rocks 25 Air Squats 30 Minute Cap
Strength Complex: Clean + Max Front Squats (80% of 1rm clean weight), 5 sets, every 2 min. *record total reps WOD: For Time 21-15-9-6-3 Squat
14 Min Partner AMRAP Vday WOD 250 Meter Row (him or her) or 10 Cal Assault Bike 250 Meter Row (whoever did not do it
WOD: Partner For Time Chipper 100 Cal Bike 20 Rope Climbs 50 Partner DL (0ne bar, 2 people) 100 HRPU 50 Pull Ups 100 Cal
Strength: Back Squat, Max Reps @3RM weight, 1 Min work, 2 Min Rest for 5 Rds (15 min) WOD: For Time – Ladder (25,20,15,10,15,20,25) Wall Ball
Skill: Row (review form) then 500 Row Max Effort WOD: EMOM Min 1: 15/10 Cal Row Min 2: 12/10 Burpees Min 3: 20/15 BJO (20″)
Strength: Hang Snatch Practice WOD: Survival Every 3 Min complete: 5 HSPU 7 Hang Power Snatch (95/65) 9 Presses (strict or push) (95/65) Added 2
Strength: Squat Clean, 5, 4, 4, 3, 2, – 70, 75,75, 80,85%, Every 2 min WOD: AMRAP and AMAP 10 Min AMRAP 7 Squat Cleans
