Find a heavy triple bench press or floor press WOD Competitor 800m run 40 goblet squats 53/35 400m farmers carry 53/35s 40 goblet squats 53/35 800m run Fitness/lifestyle Same WOD just choose lighter loads

Power snatch + OHS Complete 1 set everybody :90 seconds for 10 rounds, build to a heavy WOD Competitor 4 rounds 21/17 calorie row, ski, or bike 15 push press 115/75 72 DUs Fitness 4 rounds 21/17 calorie row, ski, or bike 15 push press 95/65 72...

Retest last Monday’s set of 15 unbroken back squats WOD Competitor/fitness/lifestyle AMRAP 5 400 m run With remaining time max rep burpees 2 minute rest AMRAP 5 35/30 cal bike With remaining time: max rep burpee box jump 24/20 2 minute rest AMRAP...

8 min EMOM 2x Power cleans Competitor 5 rounds on the 3 minute 9 wallballs 20/14 6 bar muscle ups 3 power cleans 155/105 Fitness 5 rounds on the 3 minute 9 wallballs 20/14 6 pullups 3 power cleans 135/95 Lifestyle 5 rounds on the 3 minute 9...

EMOM 8 minutes 2 snatches @ 65-70% WOD Competitor 4 rounds 10 Turkish sit-ups 53/35 (right) 5 front squats 400m run 5 back squats 10 Turkish sit-ups  53/35 (left) For the squats use 65% of your front squat max Fitness 4 rounds 10 Turkish situps...

Build to a heavy back squat single Then take 65% of that single for a set of 15 reps 3×10 barbell good mornings – keep these lighter WOD Competitor/fitness/lifestyle 3 rounds :30 air squats :30 pushups :30 sit-ups :30 rest