WOD

Back Squats 5×8 at 80% of 1 RM Open Style WOD 15 Min AMRAP 5 Power Cleans 70/45 10 Toes To Bar 15 Box Jumps 24”/20”

EMOM 12 Mins 1st – 15 Thrusters 2nd – 15 Burpees Conditioning 10 Mins 45 Seconds Running, 15 Sec Off Core Conditioning 30 Sec Hollow Body 1 Min Plank 30 sec flutter kicks *1 Min Rest Between Rounds Just

Interval Training 45 seconds on, 15 seconds off 4 Rounds – Row – Push Ups – Ball Slams – Jumping Lunges WOD 15 – 12 – 9 – 6 – 3 Power Snatches Handstand Push Ups

Conditioning EMOM 16 Min EMOM First 8 MINS 1st – 20 KB Swings 24/16 2nd – 10 Burpee Box Jumps 24”/20” Next 8 Mins 1st – 21 Wall Balls 2nd – 21/15 Cal Row WOD 5 Rounds, 1 Min Rest between rounds 60 Double Unders 20 Alternating Pistol Squats 20 DB Snatches

Front Squat Strength Pause front Squats 3 – 3 – 3 – 3 – 3 – 3 – 3 Conditioning 14 Min AMRAP 6 Hang Cleans 60/40 6 Shoulder To Overhead 60/40 12 Box Jumps 24”/20” 1 Gate Run Killa

Back Squats 3×12 at 75% 1 RM WOD 20 Min Time Cap 27 – 21 – 15 – 9 Thrusters 42.5/30 Bar Facing Burpees Brutal

Conditioning 5 Rounds 3 Mins On, 1 Mins Off 2 Gate Runs Then AMRAP 15 Kb Swings 32/20 10 Pistol Squats 15 Push Ups Strength Accessory Klokov Press 5×10 *Superset with Bent Over Row 5×10 Finisher 5 Gate Runs For Time

Back Squats 4×10 at 70% of 1 rep max Partner Workout For Time 2 Gate Runs (Together) 100 Partner Lower Ab Smashes 100 Goblet Squats 24/16 2 Gate Runs (Together) 50 Partner Ab Mat Sit Ups (with a wall ball) 50 HSPU 2 Gate Runs Together De-Load

Posterior Chain Strengthening Deadlifts 2×10 2×7 2×5 2×3 *Between every set, 30 – 45 second plank with weight on your back WOD 3 Rounds For Time 15 Min Time Cap 21 Box Jumps 24’/20” 15 Power Snatches 40/25 9 Bar Muscle Ups/Chest To Bar Pull Ups/Pull Ups Underestimate

Gymnastics Strength Training EMOM 15 Mins 1st – 15 Strict Ring Dips 2nd – 12 Strict Pull Ups 3rd – 20 – 25 V-Ups Partner WOD 7 Min AMRAP 10 Thrusters 60/35 1 Gate Run Straight Into 5 Min AMRAP 8 Thrusters 50 Double Unders Straight Into 3 Min AMRAP 6 Thrusters 1 Gate Run […]