WOD Strength+Skill Front Squat (5-5-3-3-1-1-1) Get heavy! WOD Metcon (Time) 10 RFT 10 DL (135/95) 10 pushup 12 min cap rx+ — 15 DL & 15 pushup
Read FullWOD WOD Metcon (AMRAP – Rounds and Reps) 20 min AMRAP (with a partner) 40 burpees 40 KBS (1.5/1pd) 400 m run 40 pullups 40 pushups 400 m run 5
Read FullWOD Strength+Skill Split Jerk (5×3) WOD Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14#
Read FullWOD Strength+Skill 400m Run (Time) Max Effort 400m Run 3 attempts — score is best time WOD Brenton (Time) 5 Rounds For Time: 100′ Bear Crawl 100′ Standing Broad Jump Do
Read FullWOD Strength+Skill Metcon (AMRAP – Rounds) Death by thruster (115/85) death by = EMOM 1 rep on min 1 — 2 rep on min 2 — 3 rep on min 3 etc…
Read FullWOD Strength+Skill Deadlift (5-5-3-3-1-1-1) Get heavy! Metcon (Time) 4 RFT 400m run 50 air squat 16min cap
Read FullWOD Strength+Skill Tempo Overhead Squat (5×3) :03 down — :02 in the base — stand it up! Metcon C2B pullup rx+ — bar MU perform 5 C2B pullups between OHS rounds
Read FullWOD WOD Metcon (AMRAP – Rounds and Reps) 30 min AMRAP — w/ partner 400 m run (both partners together) 20 relay burpees 4 rounds — alternate rounds with partner
Read FullWOD Strength+Skill Shoulder Press (5-5-3-3-1-1-1) Get heavy! WOD Metcon (Time) 50 wallball (20/14) 10 ring MU 40 wallball 8 ring mU 30 wallball 6 ring MU 20 wallball 4 ring
Read FullWOD Strength+Skill Snatch (5×3) working up to a heavy set WOD Metcon (Time) 3 RFT 50 situp 40 OHWL (45/35) 30 KBS (1.5/1pd) 17 min cap
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