WOD Strength+Skill Deadlift (5×5) WOD Metcon (Time) 3 RFT 500m row 3 rounds of Cindy 14 min cap Cindy — 5 pullup 10 pushup 15 squat
Read FullWOD Strength+Skill 12 min EMOM — alternating Metcon (AMRAP – Rounds) complex: 2 strict HSPU + 4 kipping HSPU score — enter 6 for rounds and mark whether your performed
Read FullWOD Strength+Skill Shoulder Press (5×5) WOD Metcon (Time) 10 push press (115/75) 20 front squat 30 KBS (1.5/1pd) 40 KB snatch — alternating 50 pushup 40 KB snatch — alternating
Read FullWOD Metcon (AMRAP – Rounds and Reps) 30min AMRAP — w/ partner At 0:00, 10:00, 20:00: 100m partner carry (each) Partner A: 15 KBS (1.5/1pd) 10 burpee 5 G2OH (95/65) Partner
Read FullWOD Metcon (Time) "Frelen" 5 RFT 800m run 15 DB thruster (50/35) 15 pullup 36 min cap
Read FullWOD Strength+Skill Back Squat (5×5) WOD Metcon (AMRAP – Rounds and Reps) 15 min AMRAP 1-2-3-4-5 Power Clean + FS (135/95) ring dip each time you complete the set of
Read FullWOD Strength+Skill Push Press (5×7) WOD Metcon (AMRAP – Rounds and Reps) 12 min AMRAP 200 m run 20 wall ball rx+ — vested
Read FullWOD Strength+Skill 15 min E3MOM — perform 3 SC and 5 strict pullups Squat Clean (3) start @ ~ 62% — increase as feels good Pull-ups (5 — strict) WOD Metcon (Time) 100
Read FullWOD Strength+Skill Metcon (AMRAP – Reps) 10 min EMOM 20 DU rx+ — 30 scale — 15 attempts E2MOM score is the number of reps you did — example if
Read FullWOD Strength+Skill Deadlift (5×7) WOD Metcon (Time) 15-12-9 thruster (135/95) bar MU 15 min cap MU scale — 15 pullups + 15 pushups / 12 + 12 / 9 +
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