WOD

10min EMOM x 2

DEAD LIFT (50/40)

HANG POWER CLEAN (50/40)

PUSH PRESS (50/40)

BACK SQUAT (50/40) 

WOD:

4 Rounds for Time

20 Double Under

15 Pull-up

10 Kettlebell Swing 60/40

CORE:

Plank Complex

WOD:

5 deadlift (60/50)

10 push up

10 sit up

10 deadlift

15 push up

15 sit up

15 deadlift

20 push up

20 sit up

10 deadlift

15 push up

15 sit up

5 deadlift

10 push up

10 sit up

Strength:

Back Squat 5-4-3-2-1

WOD:

15 Push Jerk 50/40

200m Run

12 Push Jerk 50/40

200m Run

9 Push Jerk 50/40

200m Run

6 Push Jerk 50/40

200m Run

3 Push Jerk 50/40

200m Run

6min Emom:

6 Burpee Pull-up

WOD:

For Time:

40 Box Jump 30''/24''

10 Sit-up

30 Box Jump 30''/24''

20 Sit-up

20 Box Jump 30''/24''

30 Sit-up

10 Box Jump 30''/24''

40 Sit-up

WOD:

12min Amrap

10 Dips

400m Run

CORE:

5 Rounds

10 Hollow Rocks

10 Ring Hip Up

WOD

For time

25 Toes to bar

25 Wall balls (9/6)

25 Hand release push ups

25 Kettlebell swings (35lb/25lb)

400 mt run

25 Kettlebell swings (35lb/25lb)

25 Hand release push ups

25 Wall balls (9/6)

25 Toes to bar