Warm up
400 m run, 25 med ball clean
Str- power cleans 5-5-5
Wod
1000m row
100 sit ups
10 deadlifts 313/225
For time
Warm up
400 m run, 25 med ball clean
Str- power cleans 5-5-5
Wod
1000m row
100 sit ups
10 deadlifts 313/225
For time
Warm up
10 man makers
Str-Press 5-5-5
Wod
15 shoulder to over head 95/65
15 burpees
3 rounds for time
Warm up
5 min jump rope
Str – back squat 5-5-5
Wod
5 rounds of Cindy
800 m run
5 rounds of Cindy
For time
Warm up
10 Turkish get ups
Str- Press 5-5-5
Wod
10 ring dips
20 lunges w/ plate locked out overhead 45/25
12 min AMRAP
Cool down: 20-20-20 Tricep bands pull downs
Warm up
1000 m row
Str-power cleans 5-5-5
Wod
5 power cleans 155/105
20 double unders
5 rounds for time
Cool down: 10-10-10 DB lateral shoulder raises
Warm up
5 min jump rope
Str-back squat 5-5-5
Wod
50-40-30-20-10
Squats
Push ups
Sit ups
Cool down:10-10-10 barbell curls