WODs

A. Push Press + Jerk Work Up to a (3+1)RM B. Conditioning AMRAP 5: Buy In: 100 Double Unders 12 Front Squats @40/25 4 Burpee Box Jumps @60/50cm rest 3 Minutes AMRAP 5: Buy In: 100 Double Unders 8 Front Squats 50/35 4 Burpee Box Jumps rest 3 Minutes AMRAP 5: Buy In: 100 Double Unders 4 Front Squats @60/40 4...

A. Strength 4 Rounds 10 Deadlifts, add weight with each round 5 Strict HSPU B. Conditoning 21-15-9 Alternating DB Snatch @22,5/15kg Burpee over DB Rest 4' and repeat; pace yourself on the first attempt and try to beat it on your second attempt...

A. OHS from Rack 3-3-3-3-3, ascending weight B. Conditioning 5 RFT 10 Hang Power Snatch @40/25kg 15 Pull Ups...

A. 16' EMOM: 1: 50s Single Leg Wall Sit (25s on each leg) 2: 2 Legless Rope Climbs 3: 8 Power Clean & Jerk @50/35kg 4: Rest Rest 4' B. 16' EMOM 1: 10 Thruster @50/35kg 2: 12 TTB 3: 12 Bar Facing Burpees 4: Rest...

A. Weightlifting TnGo Power Clean, Work up to a 3RM B. Conditioning For Time 20 Wall Balls 10 Power Clean @ 70-75% of A 30 Wall Balls 10 Power Clean @ 70-75% of A 40 Wall Balls 10 Power Clean @ 70-75% of A 50 Wall Balls...

A. Weightlifting Muscle Snatch + High Hang Snatch 5x2+2@60-65% B. 3 Rounds For quality 8 Barbell Single Leg DL 12 Barbell Roll Outs C. Conditioning 3 Rounds For Time 50 Air Squats 35 Push Ups 20 KB Sumo DL High Pulls @32/24kg...

A. Strength Low Bar Back Squat Work Up to a Heavy Single B. Conditioning CFG Open 15.2 C. Accessory 3 Rounds of 10 V-Ups + 20s Hollow Hold...

A. Strength 5 Rounds For Quality 10 BB Bent over Rows 50 ft. Suitcase Carry @32/24kg 5 Strict HSPU B. Conditioning 10' AMRAP 5 Power Snatch @40/25kg 10 OH Lunges 1 Rope Climb...

A. Strength Push Press 5x5@ challenging weight B. Conditioning 20' AMRAP In teams of 2, I go, you go 3-6-9-12-15,etc. Box Jump Over...

A. Weightlifting Clean & Jerk – Work up to a Heavy Single B. Conditioning For Time: 50 Ring Rows 40 Push Ups 30 Wall Ball Shots 20 Clean & Jerks @75% of A 30 Wall Ball Shots 40 Push Ups 50 Ring Rows...

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