WOD

Strength

• Deadlift 85%x5+,90%x3+,95%x1+
• Kettlebell Front Rack Lunges 3×5 Each Leg
• 100 Trx Crunch

Metcon

10-9-8-7-6-5-4-3-2-1 Reps Of

• Thrusters
• Hand Release Push Up

Then

• 50 Jumping Squats

Skill

• Double Under Practice
• Pistol Practice

Metcon

Complete a 2 Min Amrap of each of the exercises below

• Push Ups
• Air Squats
• Knee to Elbow
• Box Jumps
• Kettlebell Swings
• Sit Ups
• Ball Slams
• Pull Ups
• Double Unders
• Burpees

Strength

• Strict Press 85%x5+,90%x3+,95%x1+
• Inverted Rows 3×10
• Deficit Pull Ups 3×5

Metcon

Emotm for 15mins

• 5 Burpees
• 11 Swings

Strength

• Back Squat 85%x5+,90%x3+,95%x1+
• Mornings 3×10-12
• 100 Back Extensions

Metcon

20 Seconds on and 10 second off for 8 rounds of

• Knee to Elbow
• Box Jumps
• Rows
• Alternating Kettlebell Snatch

Strength

• Bench Press 3×70%-3X80%-3+x90%
• Dips 3×15
• Kettlebell Rows 3X10-12 Reps

Metcon

4 Rounds of

• 10 Standing Kettlebell Chest Press
• 15 Kettlebell Swings
• 20 Kettlebell Lunges

Strength

• Deadlifts 3×70%-3×80%-3+x90%
• Trx Hamstring Curls 3×20
• Perform 50 Banded RDL’s

Metcon

21-15-9

• Thrusters 50/30
• Ball Slams

Strength

• Turkish Get Up 3×10 Each Side

Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 20 minutes. Every minute on the minute perform 5 burpees.

• 20 Kettlebell Squat Cleans
• 20 Push-ups
• 20 Moving VSit

Strength

• Strict Shoulder Press 3×70%-3×80%,3+x90%
• Inverted Rows 3×10-12 Reps
• Banded Upright Rows 3×20

Metcon

18 Min Amrap of

• Run 200m
• 5 Pull Ups
• Run 400m
• 6 Pull Ups
• Run 600m
• 7 Pull Ups…………

The run increases by 200m and the pull up by 1 rep each round for 18 mins.

Strength

• Back Squats 70%x3-80%x3-90%x3+
• Good Mornings 3×10-15 Reps

Metcon 15-12-9-12-15

• Kettlebell Swings 24/16
• Box Jumps 24/18
• Toes To Bar

Strength

• Bench Press 5×65%,5×75%,5×85%+
• Dumbbell Flys 3×15
• Towel Rows 3×15

Metcon

4 Rounds Not For Time

• 15 Push Ups
• 20 Sit Up
• 30 Second V sit
• 25 Band Pull Aparts