Perform 50 Reps on each for time. Any order/rep scheme. Pull-ups Push-ups (floor to lockout) Air Squats - Once done, complete: 1 Mile- Farmers Carry (55/35's) *Every time you set the weight down, perform 10 burpees.
Front Squat- 5X5 build to RPE10. *18 min cap. - Start on any circuit: C1: 4 sets. Rest 1 min after set. 5X- Weighted Bulgarian Lunge (70/55) 15X- TRX Hamstring Curl C2: 4X15. Rest 1 min after set. MB Stiff Leg Deadlift (95/65)...
Partner WOD. Perform: 20-18-16-14-12 on each circuit. Can start on any circuit. C1: Bike (cals) Partner holds V-sit C2: Row (cals) Partner holds Wall Sit C3: DB Snatch (35/25) Partner performs Mountain Climbers
Complete strength in any order. BB Strict OHP- 4X8@50% or RPE5 Pause Bench Press- 5X4@RPE10 (2 sec pause) *22 min cap. - Once done, complete in any order: C1: 15-12-9-6. Rest 1 min after set. BB Floor Press (50% or 135/85) Single KB...
Low Bar Back Squat- Est. a 10RM or 5X8@RPE6 *18 min cap. - Complete for time: 5-10-15-10-5 Run 400Y DB Front Squat (55/35's) DB Core Twist RL=1 TRX Pistol Squat
Complete strength in any order. BB Push Press- 5X3@75-85% or RPE5 Bench Press- 5X6@70% or RPE8 *25 min cap. - Once done, complete 4 rounds of: 4X- Plate OH Walk (45/35) *Perform 10 Push-ups at each cone. 10X- DB Incline Bench (55/35's) 15 cal-...
Conventional Deadlift- 2X8@50%, 2X4@70%, 2X2@RPE10. *20 min cap. - Partner WOD. AMRAP in each circuit: C1: 10 min. One works, one rests. 8X- Pull-ups 8X- Alt. DB Snatch (55/35) Rest 2 min, then: C2: 10 min. One works, one rests. 15X-...
