WODs

4 SETS (every 2:00min) (%70-75) 1 Clean Pull + 2 Power Clean + 1 Squat Clean 16 AMRAP Team of 2 21 Hang Power Clean

4 SETS (Every 3 min) 6 Box Back Squat (%100-110) 6 Seated High Box Jump (each set higher) 24 EMOM 1st: 14/12 Cal Ergo 2nd:

3 SETS (every 3 min) (rpe 8) 8/8 One Db Bulgarian Split Squat 8/8 One Db Single Leg Deadlift 30 Sec Wall Sit 3 SETS

4 Sets (every 2 min) (rpe 7-8) 6 Dual Db Muscle Snatch + 6 Dual Db Hang Snatch + 6 Alt Dual Db Overhead Lunges

STRENGTH (10 Cap) 5 Bench Press %75 3 Bench Press %85 1 Bench Press %95 -then max reps Bench Press %65 For Time 10 Rounds

WOD Strength: 3sets: every set in 3min BB Back Rack Reverse Lunges 5+5 ( RPE-7.5) KB Leg Extension 10+10 (RPE-7) Metcon: Team of 2 For

WOD Strength: 3 sets: every set in 3min. BB Hip Thrust 10-12 reps %85 Dual DB Romanian Deadlifts 10-12 reps (RPE9) 32 Emom: Gymnastics Class

W.O.D: Strength: 4 sets. every 3min. Split Stance BB Shoulder Press 3R+3L %60 of 1rm Press Lu raises 10-12 (RPE5.5-6) Metcon: Team of 2: For

W.O.D.: Strength: 10 Emom: Metcon: Team of 2 18 Amrap: Box Jump Overs 30 (60/50kg) alt.DB Snatshes 40 (22.5/15kg) Every 2 min. Sync. weig.Sit Ups

W.O.D.: Strength: 4 sets: every set in 3min Bench Press 6 reps %75-80 Seat.start Legless Rope Climb 1 / 2 RopeCl / 6 Str. Chin