Strength: 5, 5, 3, 2, 4 front squat (add weight each set) 5, 5, 3, 2, 4 push press (add weight each set) WOD: 12 minute EMOM (alternating) Row 12 calories 8 box jumps (24/20) 40 russian twists (just touch hands on each side, no weight) 30 mountain climbers
Strength: Snatch progression WOD: 10:00 AMRAP 30 bar facing burpee 15 Overhead squat (95/65) 10 C2B pull up (muscle ups for RX+)
Strength: 3 x 12 front squat 3 x 8 jerk WOD: 3X Row 500m Rest between efforts as needed. Last row should be fastest. Slowest 500 is your score for the day.
Strength: Determine 1RM thruster Bent rows 3 x 4 (heavy working weight) WOD: 5 minute EMOM 5 thrusters (use 70% of your 1RM) Rest 1:00 then 12 minute EMOM (alternating) 15 kettlebell swings (53/35) 6 pull ups
Strength: 5, 3, 3, 2, 5 deadlift (add weight each set) 5, 3, 3, 2, 5 floor press (add weight each set) WOD: 7 clean and jerk (135/95), 70 double unders 6 clean and jerk, 60 double unders 5 clean and jerk, 50 double unders 4 clean and jerk, 40 double unders 3 clean and…