Tempo work Alternating single arm dB bench press3×5/arm 3 sec down, 3 sec up*one arm is extended while other arm works Inverted Row3×6 3 sec down, 3 sec up WOD3 rounds400m run or 20/17 cal bike or row10 hang power cleans 135/95...

Partner WOD6 minutesRun 800ThenAmrap – clean and jerks 135/95 6 minutesRun 800ThenAmrap – Pullups 1 min rest 6 minutesRun 800 Then amrap burpees

3 sets each side ofSingle arm dB or kb carryOverhead 100ftFront rack 100ftFarmer 4 roundsMin 1 – dB or kb snatch 50/35Min 2 – DUsMin 3 – sit-upsMin 4 – rest

Tempo workSplit stance deadlift (3 sec down &3 sec up)3×6 each leg Single arm dumbbell rowOne arm holds the weight at your chest while the other arm works3×6 each arm Ring dip3 sec down and 3 seconds up3×3*use legs for...

Partner WOD22 minutes3-6-9-12-15-18-21-…Power snatches 95/65WallBalls 20/14 *after each round complete 10 burpees All reps may be divided any way

Snatch5×1 WOD12 minute AMRAP20 dB snatches 50/3520 sit-ups20 pushups