STRENGTH5 Sets Clean Deadlift + Power Clean + Squat Clean
1 @ 60-65% 1 RM Clean
1 @ 68-70% 1 RM Clean
1 @ 73-75% 1 RM Clean
1 @ 78-80% 1 RM Clean
1 @ 83-85% 1 RM Clean
WOD
3 sets
15 Shuttle Runs
10 Power Cleans (135/95)
200m Double DB Farmers Carry (HEAVY) every time you break perform 10 DB Push-Ups

STRENGTH5 Sets Clean Deadlift + Power Clean + Squat Clean
1 @ 60-65% 1 RM Clean
1 @ 68-70% 1 RM Clean
1 @ 73-75% 1 RM Clean
1 @ 78-80% 1 RM Clean
1 @ 83-85% 1 RM Clean
WOD
3 sets
15 Shuttle Runs
10 Power Cleans (135/95)
200m Double DB Farmers Carry (HEAVY) every time you break perform 10 DB Push-Ups

STRENGTH5 Sets Clean Deadlift + Power Clean + Squat Clean
1 @ 60-65% 1 RM Clean
1 @ 68-70% 1 RM Clean
1 @ 73-75% 1 RM Clean
1 @ 78-80% 1 RM Clean
1 @ 83-85% 1 RM Clean
WOD
3 sets
15 Shuttle Runs
10 Power Cleans (135/95)
200m Double DB Farmers Carry (HEAVY) every time you break perform 10 DB Push-Ups

STRENGTH
4 Sets:
3 Snatch Push Press + 2 Overhead Squats 60%-75%
WOD
2 sets:
40 Wall Balls (20/14)
80 Double Unders
10 Bar Muscle Ups
60ft Handstand Walk
3 Rope Climbs
-rest 5 minutes b/t sets-

STRENGTH
4 Sets:
3 Snatch Push Press + 2 Overhead Squats 60%-75%
WOD
2 sets:
40 Wall Balls (20/14)
80 Double Unders
10 Bar Muscle Ups
60ft Handstand Walk
3 Rope Climbs
-rest 5 minutes b/t sets-

STRENGTH
4 Sets:
3 Snatch Push Press + 2 Overhead Squats 60%-75%
WOD
2 sets:
40 Wall Balls (20/14)
80 Double Unders
10 Bar Muscle Ups
60ft Handstand Walk
3 Rope Climbs
-rest 5 minutes b/t sets-

BURIAK HERO WOD

AMRAP IN 20 for Individual – If Partner AMRAP in 30 Alternating Rounds

5 Squat Cleans (155/135)
10 Lateral Burpees
15 Pull-Ups
200m Run

BURIAK HERO WOD

AMRAP IN 20 for Individual – If Partner AMRAP in 30 Alternating Rounds

5 Squat Cleans (155/135)
10 Lateral Burpees
15 Pull-Ups
200m Run

BURIAK HERO WOD

AMRAP IN 20 for Individual – If Partner AMRAP in 30 Alternating Rounds

5 Squat Cleans (155/135)
10 Lateral Burpees
15 Pull-Ups
200m Run

STRENGTH
Strict Press 3×12 55%
WOD
Every 4:00 (4 sets)
15/12 Calorie Row
10 Burpee Box Jump Overs (30/24)
15/12 Calorie Row

STRENGTH
Strict Press 3×12 55%
WOD
Every 4:00 (4 sets)
15/12 Calorie Row
10 Burpee Box Jump Overs (30/24)
15/12 Calorie Row

STRENGTH
Strict Press 3×12 55%
WOD
Every 4:00 (4 sets)
15/12 Calorie Row
10 Burpee Box Jump Overs (30/24)
15/12 Calorie Row

Strength/Cardio Combo
Heavy Squat Clean (8:00)
-into-
3 sets x 8 Hang Muscle Clean (40-50% of Heavy Clean)
WOD
120-90-60
Double Unders
40-30-20
Alternating Hang Dumbbell Snatch (50/35)

Strength/Cardio Combo
Heavy Squat Clean (8:00)
-into-
3 sets x 8 Hang Muscle Clean (40-50% of Heavy Clean)
WOD
120-90-60
Double Unders
40-30-20
Alternating Hang Dumbbell Snatch (50/35)

Strength/Cardio Combo
Heavy Squat Clean (8:00)
-into-
3 sets x 8 Hang Muscle Clean (40-50% of Heavy Clean)
WOD
120-90-60
Double Unders
40-30-20
Alternating Hang Dumbbell Snatch (50/35)