WOD
A.1
4 Rounds
7 Bench Press
12 Double DB Bent Over Row
A.2
25-20-15-10
Burpees Over Rower
500M/450M Row
75 Double Unders
(20:00 Cap)
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WOD
A.1
5 Rounds
5 Power Clean
15(e) Seated Banded Row
A.2
6 Minute EMOM
Odd: 15 Wall Balls
Even: 12/10 Calorie Row
Rest 2:00
6 Minute EMOM
Odd: 10 Thrusters #95/#65
Even: 12/10 Calorie Row
A.3
3 Rounds
:30(e) Side Pillar Hold
10 Medball Seated Throw
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WOD
A.1
4 Rounds
7 Deadlift
:20(e) Iso Split Squat Hold
A.2
4 Rounds
12 DB Snatch #50/#35
4 Burpee Pull Ups
Rest 1:00
2 Rounds
24 DB Snatch
8 Burpee Pull Ups
A.3
3 Rounds
20 Contralateral Deadbugs
12 Pillar Hold w/ Alt Reach
8(e) Bench Adduction
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WOD
A.1
4 Rounds
7 Press
30 Banded Shrug
A.2
27-21-15-9
Front Squats #95/#65
V-Ups
Rest 3:00
21-15-9-3
Shoulder to OH #95/#65
Pull Ups
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WOD
A.1
4 Rounds
7 Back Squat
25 DB Calf Raise
A.2
14 Minute AMRAP
60 Calorie Row
50 Toes to Bar
30 Cleans #135/#95
20 Ring Muscle Ups
A.3
50 Evil Wheels
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