Strength: Alternating sets of: Back squat 5×1 (heavy working weight, same weight all sets) Press 5×5 (heavy working weight, same weight all sets) WOD: Nicole 20 minute AMRAP 400m run ME pull ups **If you come off of the bar, head out for your next run, record total pull ups
Strength: Alternating sets of: Jumping squats 5 x 3 (explode out of the bottom) Romanian deadlift (straight legs) 5 x 3 WOD: Buy in 800m run 3X 20 sit ups 10 back extensions w/ kettle bell (53/35) 5 wall walks Cash out 800m run
Strength: Alternating sets of: Jerk 5 x 5 OH lunge 5 x 10 steps – touch and go weight WOD: 12 minute AMRAP 6 squat clean (115/75) 12 double push up burpee
Strength: Alternating sets of: Deadlift – 3-4 warm up sets, then establish a 5RM Russian twists (with kettlebell) 3 x 10 + 10 (3 sets of 10 per side) WOD: 21-15-9 Power snatch (95/65) Calorie row
Strength: Alternating sets of: Back squat 5×5 Press 5×1 (add weight to each) WOD: 12 minute EMOM (alternating) 12 wall balls (20/14) 30 double unders