WOD
3 Rounds
Run 800M
50 KB Swings
40 Jumpng Lunges
30 Pull Ups
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WOD
A.1 Front Squats 3, 3, 3, 3, 3
A.2
20 Minute AMRAP
3 Power Clean + 1 Hang Squat Clean #115/#85
15 Push Ups
Row 250M
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Partner WOD
P1. AMRAP Burpee Pull Ups
P2. Run 155 m
6 Rounds, alternate after each run
*Rest 2 min
P1. AMRAP Back Squats #135/#95
P2. Row 250 M
5 Rounds, alternate after each row
Rest 2 min
P1 vs. P2
3 Rounds of:
15 Toes to Bar
50′ OH Walking Lunge #45/#25
15 Dips
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WOD
A.1 Deadlifts 3, 3, 3, 3, 3
A.2
Run 800M
80 KB Swings
Run 400M
40 KB Swings
Run 200M
20 KB Swings
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WOD
5 Minute AMRAP
30 Squat Clean and Jerks #155/#105
30 Bar Facing Burpees
Rest 3 Minutes
5 Minute AMRAP
5 Dead Hang Pull Ups
7 Knees to Elbows
9 Ring Rows
Rest 3 Minutes
3 x 2 Minutes Planks
Rest 30 seconds between rounds
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