Tempo strict barbell press 5-5-5-4-4 :03 hold in front rack :03 hold overhead, after completing each set immediately into :30 max reps db push press. Rest as needed after each round. WOD Gun show Tabata pushups Rest 2 minutes Tabata bicep curls...

WOD Competitor “Triple 3” 3000m row 300 DUs 3 mile run Fitness 2000m row 200 DU’s or 400 singles 2 mile run Lifestyle 2000m row 200 singles 1 mile run

Partner WOD 50 cal row 50 box jump overs 24/20 50 deadlifts 185/125 50 partner wall ball 20/14 50 synchro pushups 50 partner wallball 20/14 50 deadlifts 185/125 50 box jump overs 24/20 50 cal row *divide row, box jumps, and deadlifts any way...

1:1:2 db bench – 1 rep = left arm press, right arm press, 2 reps with both arms Superset Bench press 4×10 @50-60% 4×10 1:1:2 db bench press 4×10 standing barbell curl WOD 5 rounds 10 burpees 20 Russian twists 30 step back...

WOD Competitor/fitness 1600m run 20 kb snatches 53/35 (10 reps per side) 20 goblet step ups 53/35 1200m run 20 kb snatches 53/35 (10 reps per side) 20 goblet step ups 53/35 800m run 20 kb snatches 53/35 (10 reps per side) 20 goblet step ups 53/35...

Partner workout 2 rounds of: Athlete 1: 200m farmers carry Athlete 2: max cals on bike or rower Athlete 2: 200m farmers carry Athlete 1: max cals on bike or rower Athlete 1: 100m kb front rack carry Athlete 2: max cals bike or rower Athlete 2...