WOD:
2 rounds for time:
19 cleans 115//85/65
29 wallballs 20/14/10
20/14/10
39 cal row
19 push press 115/86/65
68 double under
COACH CHOICE JUST SHOW UP
13 MIN AMRAP:
30 Single Dumbbell Hang Clean and Jerks (50/35/25) *Alternate arms every 5 reps here
15 Box Jumps (24″/20″/16)
10 Deadlifts (225/155/115)
JUST SHOW UP! COACH CHOICE
Skill:
HSPU (spend 10-15 mins on progressions)
WOD:
10 MIN EMOM
MIN 1: 7 HSPU OR 15 pushups
MIN 2: 12 Pullups
Rest 2 mins
10 MIN EMOM
MIN 1: 15 KB Swings 53/35/26
MIN 2: 15 Goblet Squats 53/35/26
WOD:
On the 4:00 min x 5 Rounds:
50 Double Unders
20/15/12 Calorie Row
10 Front Squats (155/105/95
*Score each round on their own
* Your final score will be the slowest of the 5 rounds
5 Rounds for time:
10 Power Cleans (135/95/65)
10 Burpees
Strength:
Back Squat
5×5 at 70% of 1rm (take approx 15 mins to complete) keep it light!
WOD:
16 MIN AMRAP
18/15/12 Calorie Assault Bike
15 Wallballs (20/14/12)
12 Dumbbell Snatches (50/35/25) * Alternate arms every rep
9 Toes to Bar
