3×5 (ea. Leg)Split squat or weighted lunges WOD5 rounds15/13 cal bike or row3 back squats @ 80% of 1 rm Elite: 315/225 *you may also sub cals for a 200m run

22 minutes go as far as possible: Run 200m (together)40 ground to overhead 95/65 (one athlete works at a time)Run 200m (together)30 ground to overhead 115/80 (one athlete works at a time)Run 200m (together)20 ground to overhead 135/95 (one...

Deadlift5-4-3-2-1 WOD5 rounds100m farmers carry 50/3530 Plyo skiers (2-45lb the plates)1:00 plank (accumulate)

Pyramid Double Helen1200m run63 kb swings 53/3536 pullups800m run42 kb swings 53/3524 pullups400m run21 kb swings 53/3512 pullups

20 min amrap2-4-6-8-10-12-14-16….Clean and jerks 135/954-8-12-16-20-24-28-32….WallBalls 20/14

Bench press5-5-5-3-3-3 WOD10 min amrap4 Turkish get ups25 DUss