SKILL WORK
3 Rounds
6 Each Side (L/R) Box Jumps
Building in height if you want to challenge yourself
Rest 1 min between sets
WOD
20-18-16-14-12-10-8-6-4-2 Cal Row
Run to the grate and back in between rounds
ACCESSORY WORK
4 Rounds
10 BB Curls
20 Banded Triceps Extensions + 20 lateral shoulder raises with small DB
-Rest 1 min b/t rounds-

SKILL WORK
3 Rounds
6 Each Side (L/R) Box Jumps
Building in height if you want to challenge yourself
Rest 1 min between sets
WOD
20-18-16-14-12-10-8-6-4-2 Cal Row
Run to the grate and back in between rounds
ACCESSORY WORK
4 Rounds
10 BB Curls
20 Banded Triceps Extensions + 20 lateral shoulder raises with small DB
-Rest 1 min b/t rounds-

SKILL WORK
3 Rounds
6 Each Side (L/R) Box Jumps
Building in height if you want to challenge yourself
Rest 1 min between sets
WOD
20-18-16-14-12-10-8-6-4-2 Cal Row
Run to the grate and back in between rounds
ACCESSORY WORK
4 Rounds
10 BB Curls
20 Banded Triceps Extensions + 20 lateral shoulder raises with small DB
-Rest 1 min b/t rounds-

STRENGTH
Bench press 5×5 @70% of 1RM
WOD
Partner Workout: Each Partner performs 2 rounds all reps of each movement before moving to the next but it can be broken up.
2 rounds
8 Bar Facing Burpees
10 Power Cleans (135/95)
Rest 3 min
2 rounds
8 Bar Facing Burpees
8 Power Snatches (135/95)
Rest 3 min
2 rounds
8 Bar Facing Burpees
6 Thrusters (135/95)
Rest 3 min

STRENGTH
Bench press 5×5 @70% of 1RM
WOD
Partner Workout: Each Partner performs 2 rounds all reps of each movement before moving to the next but it can be broken up.
2 rounds
8 Bar Facing Burpees
10 Power Cleans (135/95)
Rest 3 min
2 rounds
8 Bar Facing Burpees
8 Power Snatches (135/95)
Rest 3 min
2 rounds
8 Bar Facing Burpees
6 Thrusters (135/95)
Rest 3 min

STRENGTH
Bench press 5×5 @70% of 1RM
WOD
Partner Workout: Each Partner performs 2 rounds all reps of each movement before moving to the next but it can be broken up.
2 rounds
8 Bar Facing Burpees
10 Power Cleans (135/95)
Rest 3 min
2 rounds
8 Bar Facing Burpees
8 Power Snatches (135/95)
Rest 3 min
2 rounds
8 Bar Facing Burpees
6 Thrusters (135/95)
Rest 3 min

STRENGTH
6 Rounds 1 min on/ 1 min off Max Wall Balls
If you break finish the minute with Push-Ups
WOD
4 Rounds of 3 Min
50 Single Unders – Everyone does Single Unders
50’ Double DB Overhead Walking Lunge
Bear Crawl 50’
How much rest you get is how fast you finish

STRENGTH
6 Rounds 1 min on/ 1 min off Max Wall Balls
If you break finish the minute with Push-Ups
WOD
4 Rounds of 3 Min
50 Single Unders – Everyone does Single Unders
50’ Double DB Overhead Walking Lunge
Bear Crawl 50’
How much rest you get is how fast you finish

STRENGTH
6 Rounds 1 min on/ 1 min off Max Wall Balls
If you break finish the minute with Push-Ups
WOD
4 Rounds of 3 Min
50 Single Unders – Everyone does Single Unders
50’ Double DB Overhead Walking Lunge
Bear Crawl 50’
How much rest you get is how fast you finish

STRENGTH
Snatch Deadlift 6×5 @50% of 1RM “last set perform a 5 second descent for every rep”
WOD
4 Rounds
12 Strict Pull-Ups “full lockout at the bottom + Chin over the bar”
9 Double DB Ground to Overhead (50/35)
Rest 2 min in between rounds
GYMNASTICS
3 x 30 Sec Handstand Hold + 7 each arm KB press

STRENGTH
Snatch Deadlift 6×5 @50% of 1RM “last set perform a 5 second descent for every rep”
WOD
4 Rounds
12 Strict Pull-Ups “full lockout at the bottom + Chin over the bar”
9 Double DB Ground to Overhead (50/35)
Rest 2 min in between rounds
GYMNASTICS
3 x 30 Sec Handstand Hold + 7 each arm KB press

STRENGTH
Snatch Deadlift 6×5 @50% of 1RM “last set perform a 5 second descent for every rep”
WOD
4 Rounds
12 Strict Pull-Ups “full lockout at the bottom + Chin over the bar”
9 Double DB Ground to Overhead (50/35)
Rest 2 min in between rounds
GYMNASTICS
3 x 30 Sec Handstand Hold + 7 each arm KB press