WARM-UP

AMRAP  6
4/4 SA Ring Row
8 Slow Air Squats
8 Inchworm + Push-Up
8 Glute Bridges

STRENGTH

ON A 15:00 RUNNING CLOCK…
Build to a Heavy 3-Rep Deadlift

-Rest as Needed b/t Efforts*-

WOD

AMRAP 10
5 Strict Pull-ups or 7 Ring Rows
10 Hand Release Push-ups
15 Air Squats

WARM-UP

4 SETS
8/8 SA KB Deadlift
6/6 SA KB Russian KB Swing
4/4 SA KB Turkish Sit-Ups
10 Slam Balls

STRENGTH

3 SETS FOR QUALITY
3/3 Turkish Get-Ups
100m Single KB OH Walk*

*Athletes will switch arm at 50m.

-Rest As Needed b/t Sets-

WOD

6 RFT
12 Slam Balls (20/10)
12 Russian KBS (53/35)|(35/26)
12 Single KB Front Rack Reverse Lunge*
24 Alt. V-ups

*Alternate FR side each round.

WARM-UP

3X
5 BB Clean Deadlifts
5 BB Bent Over Rows
5 BB Strict Press
8/6 Cal Row

STRENGTH

ON A 15:00 RUNNING CLOCK…
Establish a Heavy 3-Rep Power Clean

WOD

AMRAP 12
250m Row
9 Power Cleans (115/75)|(75/55)
6 Push Press

EXTRA

3 SETS
12-15 REPS BENCH PRESS

WARM-UP

1 ROUND
10 Alt. Lunges
10 Slow Deadbugs
50m Shuttle Run

Into…

1 ROUND
10 Alt. Step-Ups
10 Tuck-ups
50m Shuttle Run

Into…

1 ROUND
6-8 Box Jumps
10 V-ups
50m Shuttle Run

STRENGTH

15-12-12-10*
Bent Over Rows- AHAP

*Superset each set of B.O. ROW with 5-7 Barbell ABS Roll-outs

WOD

3 RFT- 16 MIN CAP

400m Run
30 Box Jumps (24/20)
20 Toes to Bar

Warmup

Row 500m

Mini band series

3 sets
10 KBS
5 Goblet Squat
:30 ea lunge stretch

STRENGTH

Back Squat
8 Sets- on the 3:00
3 sets of 6 reps @ 60%
3 sets of 8 reps @ 60%
2 sets of 10 reps@ 60%

3 Quality sets-AHAP
5 DB 1-leg RDL
10 DB Goblet Squat
20 DB SHRUGS

CARDIO

4 sets
:30 wall sit
:15 rest