SWOD
a) Front Rack Reverse Lunge
3 x 5/5

b) DB Step Up
3 x 6/6

c) 3 Sets
10 AbMat Sit Up 10/5
10 Russian Twist
————-
METCON
3RFT

600m Run
55 Double Under
30 Squat
15 DB Bench Press 22.5/15

WOD
Teams of 2

a) 10min Clock
20/16 Cal Bike (Each)
400m Plate Run 20/10
20/16 Cal Bike (Each)
400m Plate Run

3min Rest

b) 10min Clock
30 Strict Pull Up
60 Push Up
120 Air Squat
240 Double Under

SWOD
1. Back Squat
3×5

2. Deadlift
3×5
————–
METCON

50 Clean & Jerk 60/45
EMOM 5 Bar Facing Burpee

SWOD
1. Every 90s x 6
3 Bench Press
6 Ring Row
3 Ring Dip

2. 3 Sets
10 GHD Back Extension
10 Lying Leg Lift
——————
METCON
10RFT

6 KB Deadlift 32/24
12 Wall Ball

SWOD
Overhead Squat
3×5
———-
METCON
2RFT

1000m Row
50 Push Press 35/25
30 Pull Up

SWOD
1. E2M x 5
1 Power Clean + 1 Cluster

2. 6 Rounds
20s HS Hold : 10s Rest
20s Hollow Rock : 10s Rest
—————
METCON
AMRAP 10
1,2,3,4,5….

Toes to Bar
Box Jump 24″/20″
DB Hang Squat Clean

SWOD
1. BB OH Lunge
5 x 6/6

2. 3 Rounds
10 Knees to Elbow
30s Hollow Hold
————
METCON
40-30-20-10

Hang Power Clean
Front Rack Lunge
Push Up
Round 1- 45/30, 2- 52/35, 3- 60/40, 4- 70/45

WOD
Teams of 2

100/80 Cal Bike
80 Plate Slam 20/15
60 Plate OH Lunge
40 Synchro AbMat Sit Up
20 Synchro Burpee
10 DB Manmaker 22.5/15
20 Synchro Burpee
40 Synchro AbMat Sit Up
60 SA DB OH Lunge
80 DB Snatch
100/80 Cal Bike

SWOD
EMOM x 4
1. 30s Weighted Plank
2. 10/10 DB Half Kneeling Press
3. 12-15 BB Bent Over Row
—————-
METCON
Every 90s x 8

6 Deadlift 102/70
Max Burpee Box Jump 24″/20″

SWOD
1. Bench Press
5-3-1

2. Weighted Ring Dip
5-3-1

3. 4 Rounds
20s Ball Slam
10s Rest
20s Scissor Kick
10s Rest
—————
METCON
3 Rounds – Max Reps

1min Thruster 45/30
2min Row (Cals)