WOD

WOD: EMOM X 18Minute 1: 5 Back Squats (Moderate-Heavy)Minute 2: 50 Double UndersMinute 3: 15 Up-Downs

WOD: AMRAP X 201000m row20 Box Jumps (24/20)10 Devil’s Press (50/35lbs) (22.5/15kg)

WOD: AMRAP X 1820 Single DB Step-Ups (50/35lbs) (22.5/15kg) (24/20)200m Single Arm Farmers Carry10/10 Single Arm DB Row on Box10/10 Single Arm DB Floor Press

WOD: AMRAP X 30 w/ Partner250 Double Unders80 Burpees50 Front Squats (115/80lbs) (52/36kg)

WOD: 18.1AMRAP X 208 T2B10 Single Arm DB Clean and Jerk (5/5) (50/35lbs) (22.5/15kg)14/12 Cal Row

WOD: AMRAP X 16200m run12 KB SDHP (53/35lbs) (24/16kg):30 side plank (R):30 side plank (L)

WOD: “Charley Horse”AMRAP X 1212/10 Cal Bike12 Wall Balls (20/14lbs) (9/6kg)

Strength: Deadlift3×1* *1+ on final set WOD: 4 RFT8 Deadlift (225/155lbs) (102/70kg)12 Pull-Ups-Rest :40 between rounds- 10 MIN CAP

Strength: Strict Press3×3* *3+ on final set WOD: EMOM X 12Minute 1: 8/8 Single Arm DB Push Press (50/35lbs) (22.5/15kg)Minute 2: 2 Wall Walks

WOD: “Kamikaze”AMRAP X 142,4,6,Etc.Hang Power Clean (135/95lbs)(61/43kg)12/10 Cal Row