Strength: 8 front squat + 12 back squat (50% of 1 RM) No rest between the 20 squats **This is the first day of a new squatting cycle. You will need to do the movement 2X per week (so if you miss one of the days, you will want to work it in another day). …
Strength: Snatch progression WOD: 5X 9 Handstand push ups 6 front squat (135/95) 3 shoulder to overhead (135/95)
Strength: 6×2 press at 80% 1RM 4 burpee ball slam between each set WOD: 3X Row 250m 25 air squat 25 sit up 25 push up
Strength: 4×4 back squat at 85% of 1RM 6 slam ball overhead slams between each set (slam 2 between feet, 2 outside left foot and 2 outside right foot) WOD: 50 power cleans (135/95) Do 5 pull ups every time the clock hits :00
Strength: 3 x 10 overhead walking lunge 3 x 5 RDL WOD: 12 minute AMRAP 5 burpees, 10 double unders 10 burpees, 20 double unders 15 burpees, 30 double unders, 20 burpees, 40 double unders **Keep adding to each round until time is up