STRENGTH

BACK SQUAT

5×5
80%

3′ rest

WOD

10′ EMOM

1 10 thruster + du
2 10 p. c&j + du
3 10 ohs + du
4 10 p. snatch + du
5 rest

*this is a 45″ work and 15″ rest
**change du with bar facing burpees in second round

STRENGTH

ALTERNATE

2xKB strict press 3×8-12
bb bent over row sup. grip 3×8-10

WOD

11′ AMRAP

2+ power clean
12 wall ball
12 ttb ->ktc

every round add 2 reps of power clean

STRENGTH

COMPLEX

SQAUT CLEAN+FRONT SQUAT+PUSH JERK
7X1+3+1
70+%
2′ rest

WOD

FOR TIME

5 ROUNDS
50 du -> su
10 over head squat
10 pull up

STRENGTH

SQUAT SNATCH

3×3 70%-80% 2′ rest
3×2 75%-85% 90″ rest
3×1 85+% 60″ rest

WOD

FOR TIME

40-30-20-10
shoulder to over head
air squat
4-3-2-1
rope climb

STRENGTH

BACK SQUAT
5×5
75%-85%
2′ rest

SKILL
kip or butterfly pull up
bar muscle up

3 ROUNDS
16 back rack reverse lunges
16 mt seal walk
24 ghd sit up

STRENGTH

DEADLIFT

10×3
70+%
60″ rest between

WOD

5′ AMRAP

5 hang squat clean
10 bar facing burpees

2′ rest

AMRAP 6′

5 power snatch
5 bar facing burpees
200 mt run

STRENGTH

STRICT CHIN UP

6×3

RPE 8

WOD

FOR TIME
t.c. 17′

100 Double unders
21 Power cleans
15 Thrusters
100 Double unders
15 Thrusters
21 Power cleans
100 Double unders

Perform 3 Bar-facing burpees every minute on the minute

STRENGTH

BACK SQUAT

3×5
65+%

WOD

FOR TIME
6 rounds

50 du-su
9 hang squat clean
6 shoulder to over head
3 wall walk

STRENGTH

SQUAT CLEAN&JERK

12×1
start from 60%

WOD

12′ AMRAP

12 KB snatch
100 mt run
9 power snatch
100 mt run

STRENGTH

4 ROUNDS

8-12 BB reverse curl to press
8-12 BB skull crasher
10-15 DB hammer curl

STRICT PRESS
8-6-4-4
start from ground

CORE COMPLEX
2 rds

10-sec Hollow hold
Full roll to the left (land back in hollow hold)
5-sec Hollow hold
5 V-up snaps (straight legs)
4 Russian V-up snaps
3 Candlestick deck rolls
5-sec Hollow hold
Full roll to the right (land back to hollow hold)
10-sec Hollow hold
Full roll to the right (land back in hollow hold)

WOD

32′ EMOM

1 16 DB clean & jerk alt.
2 20 mt oh DB lunges (10+10)
3 max burpees ot dumbell
4 REST
5 16 DB snatches alt.
6 16 DB thruster
7 40 mt shuttle sprint
8 REST