WOD

STRENGTH “Death by Swings and Push Ups” Back Squat EMOM EMOM 2×4 @ 80%, 4×2 @85% Minute 1: 1 Swing, 1 Push Up Minute 2:...

STRENGTH 6 Minute AMRAP 5 Minute AMRAP 4 Minute AMRAP Bench Press 5 sets of 3 @ 80% 3 Muscle Ups 6 Chest to Bar...

Skill Work 10 Minute AMRAP Handstand Push up 6 sets of 3 Reps 3 Power Cleans 60kg / 40kg Pistols or Progression 6 sets of...

EMOM for 8 Minutes 5 Rounds for Total Reps of: 3 RDL’s @80% 60 Seconds of Burpees 5 Pull Ups/Muscles Ups 60 Seconds of Row...

“Jackie” For Time: Row 1000 Meters Thrusters, 20kg , 50 Reps 30 Pull Ups

STRENGTH 9 Minute AMRAP Push Press 8×3 (80%) 25 Double Unders 30 Back Lunges 20/15k

STRENGTH 6 Rds for time Back Squat 500M Row 6×3 (80%) 15 Box Jumps . 12 Overhead Squats 20k/15k . 9 Burpees

EMOM for 8 Minutes Close Grip Bench Press EMOM for 8 Minutes 6 Snatch (light 40-35%) 5,5,3,3,2,2 5-10 Dips 6 Hollow Rocks . 10 Russian KB...