Pre-WOD Max effort 500 meter row WOD Filty Fifty For time: 50 Box jump, 24’/20′ 50 Jumping pull-ups 50 Kettlebell swings, 53/35 Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots...

Pre-WOD 3 x 10 strict pull-ups 3 x 10 ring dips WOD 10 rounds for time of : 15 Deadlifts 135/95 15 push-ups

Pre-WOD Snatch 5 x 3 WOD 7 rounds for time of : 5 Burpees 7 power snatches 9 knees to elbows Post WOD To be determined

Pre-WOD EMOM for 10 minutes do 4 Deadlifts at 80% WOD AMRAP for 5 minutes of: Deadlifts 225/155 10 box jumps 24’/20′ 6 pull-ups 12 Kb swings 53/35 Rest for two minutes . Complete a total of 3 rounds . After rest, pick up where you...

Pre-WOD Back squat 5 x 3 WOD AMRAP for 12 minutes of: 20 weighted lunges 45/25 10 plyo-push-ups 5 burpee to plate jump

Pre-WOD Strict press 5 x 3 WOD AMRAP for 3 minutes of: 6 push press 115/75 8 pull-ups Rest 1 minute Then repeat above AMRAP x 3 Post-WOD 3 x 8 bent row AHAP