SWOD
Overhead Squat
5 @ 60%, 5 @ 65%,
4 @ 70%, 4 @ 75%,
3 @ 80%, 3 @ 80%+
————–
METCON
5RFT

45 Double Under
10 DB Thruster 22.5/15

WOD
‘Bulger’

10RFT
150m Run
7 C2B Pull Up
7 Front Squat 60/43
7 HSPU

SWOD
Push Press
5×3 @ 80%
————–
METCON
5RFT

12 Toes to Bar
12 Push Jerk 60/43
12/10 Cal Bike

SWOD
Deadlift
8 @ 75%, 6 @ 80%, 4 @ 85%, 2 @ 90%
————
METCON
21-18-15-9
KB Snatch 24/16
42-36-30-18
Air Squat

Finisher:
3 Rounds
10 Evil Wheel
10/10 MB Russian Twist

SWOD
1. Bench Press
5×3 @ 80%

2. Strict C2B Pull Up
EMOM 6 – 3 Reps
——————
METCON
AMRAP 15

200m Run
7 Power Clean @ BW
50 Double Under

SWOD
Build to 1RM Power Snatch (12min)
————-
METCON
‘Jackie’

1000m Row
50 Thruster 20/15
30 Pull Up

SWOD
Back Squat
8 @ 75%, 6 @ 80%, 4 @ 85%, 2 @ 90%
————–
METCON

50-40-30-20-10
Push Up
15m Front Rack DB Walking Lunge 2×22.5/15

WOD

50 Deadlift 52/35
50 Walking Lunge
40 Back Squat
40 Toes to Bar
30 Power Clean
30 Burpee Box Jump 24″/20″
20 Thruster
20 Bar Muscle Up

SWOD
12min
Build to 3RM Power Clean & Jerk
—————-
METCON
3RFT

50 Double Under
40 AbMat Sit Up
30 Alt. DB Snatch 22.5/15

SWOD
Back Squat
8 @ 70%, 6 @ 75%, 4 @ 80%, 2 @ 85%
—————–
METCON

21-18-15-12-9-6-3
Wall Ball
* 7 Deadlift 100/70 after each set