Partner wod buy in 800 meter run 150 wall balls (25/16) 30 squat cleans 135/85 75 wall balls 20 squat cleans 35 wall balls 10 cleans 100 deadlifts 135/85Nbuy out 800 m run

strength strict press 3*3 Push Jerk 4*2 Conditioning 7rds 100 meter sprint 19 kbs 70/50 12 Burpee box jumps 24/20

rowing 5 rounds row 250 ( under 1 min) Conditioning AMRAP in 20 minutes 5 Devil Presses (50/30lb) 20 Double Dumbbell Front Rack Reverse Lunges (50/30lb) 18/15 Cal ride

Strength Bench Press 6*3 @ 80 to 85% after each set do 8 To 10 deficit push ups Conditioning Amrap in 15 min 12 deadlifts 185/135 10 Ghd sit ups 8 toe to bar 6 Handstand push ups

strength behind the neck snatch grip press 4*2 Overhead squat 5*3 Conditioning 3 rounds 27 double unders 21 wallballs 25/16 15 pull-ups 9 Power Clean and jerks 135/95

strength Bench Press 6*3 @80 to 85%(5*10 Deficit Push ups on 45’S) after each round 5 to 8 strict pull-ups Conditioning 5 Rounds:14 DB one arm Power Snatches (50/35#)10 Toe to bar 8 Box Jumps (24/20″)

Strength EMOTM for 15 minutes 5 Back squats Conditioning 21-15-9 Reps for Time Clean-and-Jerks (135/95) Over-the-Bar Burpees

Partner WOD 600 meter run with a sand bag or slam ball 50 Push Press 105/75 50 Front Squats 105/75 50 weighted sit ups 30/20 (keep the dumbbell on your chest) 400 meter run with a sand bag or slamball 40 Push press 40 Front Squats 40 weighted sit ups 300 meter run with a […]

Strength every 90sec for 15 mins 1 snatch pull 1 Power Snatch1 Hang Power Snatch Conditioning amrap in 18 mins 10 Push press 115/8510 KB swings70/53 10 box jumps 30/24

skill / strength tabata abs Conditioning 21-15-9 toe to bar Cal row Burpees 18-13-9 assault bike Wallball ground to overhead