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WOD

SATURDAY

MetCon:Teams of 2 7 Rounds For Time36 Toes to Bar *while partner hangs* 150 Double Unders (75 each) 36-30-24-18-12-6 Squat Snatch M – 95/115/135/155/175/195/215 F...
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FRIDAY

Strength:20 Minute EMOM -10 Single Arm Bench Press (right)-10 Single Arm Bench Press (left)-8-12 Chin ups -60′ Atlas Stone Carry (Bear Hug, AHAP) MetCon:For Time30-20-10-20-30...
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WEDNESDAY

MetCon:For Time21-15-9Deadlifts (225/155)Box Jumps (30/24) Strength:Front Squats4 x 5 @ 1211 tempo Build through 1×5, 1×5, 2×5

TUESDAY

Strength:12 Minute EMOM-10 Kipping Handstand Push Ups-10 Single Arm Row (right)-10 Single Arm Row (left) MetCon:10 Minute AMRAP 200’ Single Arm Overhead Walking Lunge (50/35)100...
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MONDAY

MetCon:Every 4:00 x 6 500 m Row/500 m Ski/1 km AAB 10 Shoulder to Overhead (135/95) 20 Kettlebell Swings (53/35) Strength:Deadlift5-5-5 (60,70,80%) Accessory:Hanging L-Sit :20...
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SUNDAY

Skill:Split Jerk Technique Metcon:6 Minute AMRAP Max Effort Squat Clean and Jerk (165/110) Strength:4 Rounds10 Barbell Roll Outs60′ Ft. Plate Pinch Farmer Carries (ahap)

SATURDAY

Teams of 2 For Time: 10 Rounds 10 Dumbbell Snatch (alt) (50/35) 6 Lateral Burpees Over Dumbbell *Partner Holds Handstand* 10 Rounds 8 Slam Balls...
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FRIDAY

MetCon:Every Minute On The Minute x 1650 Double Unders15 Sumo Deadlift High Pulls (95/65) *Unbroken* 20 Wallballs (20/14) *Unbroken* 5 Bar Muscle-ups (Scale BMU: Burpee...
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