SWOD
Back Squat
10 @ 60%, 8 @ 65%, 6 @ 70%, 4 @ 75%
—————–
METCON
3RFT

400m Run
15 Pull Up
15 HSPU

SWOD
1. Strict Press
4×4 @ 75%

2. Strict Pull Up
EMOM 7 – 2 Reps AHAP
—————
METCON
Every 3min x 6

12 Deadlift 70/50
9 Hang Power Clean
6 Jerk

METCON

AMRAP 6
21/15 Cal Row
21 KB Swing 24/16
21 Thruster 35/25

4min Rest

AMRAP 6
15/10 Cal Row
15 KB Swing
15 Thruster 45/30

4min Rest

AMRAP 6
9/6 Cal Row
9 KB Swing
9 Thruster 52/35

WOD
‘Hotshots 19’

6RFT
30 Air Squat
19 Power Clean 60/45
7 Strict Pull Up
400m Run

SWOD
Bench Press
5×5 @ 70%
————-
METCON
5RFT

15 Deadlift 85/60
15 Toes to Bar

SWOD
3 Position Clean & Jerk
E2M x 6
—————–
METCON

100-80-60-40-20
Double Under
50-40-30-20-10
Sit Up
25-20-15-10-5
Deadball Clean 30/20

SWOD
1. Deadlift
10 @ 55%, 8 @ 60%, 6 @ 65%, 4 @ 70%
——————
METCON
3RFT

200m Run
6-8-10 Bar Muscle Up
200m Run
10-12-14 DB Snatch 22.5/15

SWOD
1. Strict Press
5×5 @ 70%

2. Strict Pull Up
3 Reps EMOM x 6
—————–
METCON
‘The Chief’

5 x 3min AMRAP w/ 1min Rest
3 Power Clean 60/43
6 Push Up
9 Squat

SWOD
Back Squat
10 @ 50%, 8 @ 60%, 6 @ 65%, 4 @ 70%
————-
METCON

2 Rounds
8 Snatch 60/40
8 Bar Facing Burpee
into
2 Rounds
8 Snatch 50/35
8 Bar Facing Burpee
into
2 Rounds
8 Snatch 40/30
8 Bar Facing Burpee

WOD
Teams of 2

80 Deadlift 100/70
40 Synchro Push Up
80 Clean 70/45
40 Synchro Burpee
80 Front Rack Lunge 50/35
40 Box Jump 24″/20″
80 Shoulder to Overhead 45/30
400m Run