WOD
A.1 Back Squat – 5, 5, 5, 5, 5
A.2
5 Rounds
Run 400M
12 Front Rack Barbell Lunges #95/#65
6 Burpees Over Bar
9 Ground to OH #95/#65
A.3
3 Rounds
20 Deadbugs
1:00 Plank
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Partner WOD
In Teams of 2:
5 Rounds
600M Shuttle Run (12x50M) – Together
60/40 Calorie Row
60 Single Arm DB Hang Clean & Jerk #50/#35 (Switch every 5 reps)
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WOD
A.1 Bench Press – 3, 3, 3, 3, 3
A.2
30 DB Lunge #35/#20
25 Toes to Bar/50 Hanging Knee Raise
20 HSPU/30 DB L-Sit Press #35/#20
25 Toes to Bar/50 Hanging Knee Raise
30 DB Lunge #35/#20
A.3
:30 Superman Hold
30 Medball Toe Crunch
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WOD
A.1 Power Clean – 5, 5, 5, 5, 5
A.2
2 Rounds
40/32 Calorie Row
40 Alternating V-Ups
40/32 Calorie Row
40 Box Jumps
A.3
3 Rounds
:15 L-Sit
20 Russian Twist
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