Day

WARM UP 2 rounds 25 jump jack 10 push up 10 box dip 10 sit up STRENGTH Backsquat 5@50%,5@60%,5+@70% WOD 15 min AMRAP Partner 1: row 500 m Partner 2: 5 power snatch 75/55 15 DUB/45 single Score is total number of combined reps of power snatch and dubs READ MORE

WARM UP 5 min hip mobility Then 2 rounds 10 TTP 10 lunge 20 jump jack SKILL 1000 m row for time WOD 20 min AMRAP 200 m run 15 KB swing 53/35 9 TTB READ MORE

WARM UP 500 m row Then 2 rounds 20 sit up 20 back extensions 10 squat STRENGTH push jerk 5@40%,5@50%,5@60% WOD For time GI JANE 100 burpee pull ups READ MORE

WARM UP hamstring stretch with bands Then 2 rounds 10 OHS with PVC 10 ring push up 10 PVC pass through STRENGTH dead lift 5@40%,5@50%,5@60% WOD 7 min AMRAP 7 thruster 75/55 7 SDHP 14 DUB/42 single READ MORE