WOD

Strength (load)
Thruster 5RM + 1 AMRAP @ 90%

Metcon (reps)
Tabata thrusters 20/15kg

*Accessory:
Bulgarian Split Lunge 5×10/10
Hollow Rocks 5x1min

WOD

“Modified triple 3”
For time:

Row 2000m
200 DU’s
Run 1.6k

WOD

Metcon (time)
For time:
40-30-20-10 reps of
Calories row
Wallball shots 20/14lb
Sit-ups

Timecap: 20 minutes

WOD

Metcon (time)
3 Rounds for time:
10 Burpee box jump over 30/24”
400m run

Timecap: 13 minutes

WOD

Metcon (time)
With partner 150 Snatches for time. 75 reps each. M: 35kg N: 25kg

Timecap: 8 minutes

WOD

Mobility
1000-1100
1700-1800
___

Weightlifting – C&J

WOD

Metcon (time)
For time:
30 KBS
30 Push-ups
30 Sit-ups
30 Air squats
Run 400m
20 KBS
20 Push-ups
20 Sit-ups
20 Air squats
Run 400m
10 KBS
10 Push-ups
10 Sit-ups
10 Air squats
Run 400m

Timecap: 25 minutes.

WOD

Metcon (reps)
AMRAP in 12 minutes of:
1…2…3… Deadlifts
200m run between sets.

Choose a challenging weight for deadlifts.

WOD

Metcon (quality)
20 minutes for quality:
15 GHD sit-ups
10 Ring push-ups
1 Rope climb

WOD

Metcon (reps)
AMRAP in 4 minutes of:
60 Double-unders
30 T2B
ME Medball cleans