WOD

5 rounds for time of: • 20 sumo deadlift high-pulls • 20 box jumps ♀ 75 lb., 24-in. box ♂ 115 lb., 30-in. box

Strength: "Tor Complex" Snatch Snatch Push Press (from back rack) Overhead Squat Snatch Balance Overhead Squat Work up to heavy single Only progress in weight when operating with proper technique   WOD: 10 Min Amrap - Ascending Ladder 1 Bar [...]

WOD 1: 12 Min AMRAP: 20 Alt DB Snatch 16 OH DB Lunge 50/35 (one arm 8/8) 10c Bike WOD 2: 12 Min AMRAP 24 Double Unders 16 Russian KB Swings 70/55 10 GHD Sit Ups WOD 3: 12 Min [...]

12 Min AMRAP24 Double Unders16 Russian KB Swings 70/5510 GHD Sit Ups

12 Min AMRAP:20 Alt DB Snatch16 OH DB Lunge 50/35 (one arm)10c Bike

12 Min AMRAP24 Wall Balls16 HSPU10c Row

Strength: Back Squat Set 1: 75-80% 1RM to failure Set 2: Add 20-40lbs and lift to failure Then 3 Sets of 6-8 reps at 80-90% of 1st set WOD: 10 Rounds: 5 DB Hang Squat Clean Thrusters 50/35 5 Burpee [...]

Strength: Bench Press Set 1: 75-80% 1RM to failure Set 2: Add 20-40lbs and lift to failure Then 3 Sets of 6-8 reps at 80-90% of 1st set WOD: "Light Lynne" For Total Reps: 5 Rounds Max Unbroken Bench Press [...]

Speed: 300 Double Unders for time *5 Burpees every trip up / break* (15min cap) WOD: AMREP 20min: Max Atlas Ball Cleans over Shoulder 100/80 15 Toes to Bar E4MOM (Workout starts with 15 T2B) Score is total AB Cleans