Strength: Strict Press

10 min EMOM

3 strict press.

WOD:

BB@55/75

21-15-9

P. Sn

Wall Balls

Immediately into:

15-9-6

SDHP

H. P. Cl

Strength: Core

10 min EMOM

Odd: 40 sec superman hold

Even: 10 weighted sit-ups + 10 Russian twists.

WOD: 15 min AMRAP

3 Strict HSPU

6 Strict Pull-ups

9 Burpees

40 DU

Strength: Sumo Deadlift

5-5-5-5-5.

WOD: 3 Rounds

10 Thrusters (95/135)

15 Ring Dips

400m Run.

Strength: Back Squats

3 reps increasing weight

10 min EMOM.

WOD: 12 min EMOM

Odd: 12 T2B

Even: 15 KBS (55/70)

Strength: HSPU

10 min EMOM: 

odd: Strict

even: Kipping

WOD: 16 min EMOM

Min 1) 10/12 Cal Bike

Min 2) 15 Box Jumps

Min 3) 12/15 Cal Row

Min 4) 15 Burpees.

Strength: Core 10 min EMOM

Odd: 12 T2B

Even: 20 hollow rocks or 30 sec hollow hold.

WOD: Alternating Tabata

Box Jump

Push-up

Immediately into:

Alternating Tabata

Ring Dips

Pull-ups.

Strength: Clean

10 min EMOM

1 H.P Cl + 1 Sq. Cleans.

WOD: 5 rounds

** pick your own DB weight **

10 Alternating arm DB Snatch

10 Burp over DB

10 DB Strict Press Left arm

10 DB Strict Press Right arm

10 Goblet Squats.

Strength: MU/Pullup

10 min EMOM

Odd: 3 strict pull-ups, 2 kipping pull-ups, 2 kipping C2B or 1 BMU.

Even: 45 sec Plank.

** scale as necessary **

WOD:

4 min AMRAP

8 Cal Bike

8 Med Ball cleans

Rest 4 min

4 min AMRAP

10 Cal Row

10 DB Deadlift (choose your own DB weight)

Rest 4 min

4 min AMRAP

30 Double Unders

10 Wall Balls

Strength: Sq. Snatch

10 min EMOM

1 Sn + 1 OH Sq.

WOD: 20 min EMOM

** FGB Style **

(4 rounds)

Min 1: Burpee

Min 2: HSPU

Min 3: Double Unders

Min 4: T2B

Min 5: Rest

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