STRENGTH Back Squats 3@77% 1@87% 3@80% 1@87%+ 3@83% 1@87%+ WOD 300m Run 21 Box Jump Overs - 24/20" 10 Toes to Bar 300m Run 18 Box Jump...

STRENGTH 3 Supersets of: 10 Single Leg Romanian Deadlift (each leg) 8 Strict Shoulder Press' 1 minute rest WOD 4 rounds of: Min 1:...

STRENGTH Back Squats 3@77% 1@87% 3@80% 1@87%+ 3@83% 1@87%+ WOD 3 rounds of: 10 Power Snatch 40/30kg 8 Burpees Over Bar 6 Pull ups...

***EVENT DAY*** WOD "Teams of 3" 1300m Run (together) Then 3 rounds of: 50 Synchro Air Squats 150m Sled Push - 40/20kg Straight into:...

WOD A.M.R.A.P in 6 minutes of: 24/17 Calories 600m Run Max Double Unders 3 minutes rest, then A.M.R.A.P in 6 minutes of: 600m Run 24/17...

STRENGTH Bench Press 3@75% 1@85% 3@77% 1@85%+ 3@80% 1@85%+ WOD "Partner Wod" 80 Toes to Bar 50 Deadball Cleans - 55/35kg 80 Box Jumps -...

STRENGTH Deadlifts 3@75% 1@85% 3@77% 1@85%+ 3@80% 1@85%+ WOD 150m Farmer Walk - 32/24kg 21 Handstand Push ups 100m Farmer Walk 15...

STRENGTH Front Squats 3@75% 1@85% 3@77% 1@85%+ 3@80% 1@85%+ WOD 30 Overhead Squats - 40/30kg 2km Weighted Vest Run 30 Overhead Squats -...

WOD 4/3/2 Rope Climbs 20/15/10 Burpees STRENGTH 5 sets of: 1-2 Legless Rope Climb 5-12 Strict Ring Dips 12 Pistol Squats (alternating)...

STRENGTH Bench Press 3@73% 1@83% 3@75% 1@83%+ 3@77% 1@83%+ WOD 30 Wall Ball Shots - 20/14lb 5 Power Cleans - 70/45kg 20 Wall Ball Shots -...

MUSCLE UP STRENGTH 4 sets of: 1-3 Strict Ring Muscle ups OR 4 sets of: 3-5 Strict Ring Pull ups 3-5 Strict Ring Dips *Rest as needed...

STRENGTH Front Squats 3@73% 1@83% 3@75% 1@83%+ 3@77% 1@83%+ WOD 10 rounds following the below repetition sequence: 1/2/3/4/5/6/7/8/9/10 -...

STRENGTH Deadlifts 3@73% 1@83% 3@75% 1@83%+ 3@77% 1@83%+ WOD A.M.R.A.P in 12 minutes of: 15 Deadlifts - 80/55kg 11 Burpees Over the Bar 7...

WOD 800m Run TABATA Double Unders 800m Run TABATA Russian Kettlebell Swings - 32/24kg 800m Run TABATA Sit ups CORE "In Partners" 3 rounds...

SKILL Rope Climb practice 10 minutes WOD E.M.O.M x 20 minutes (5 rounds) Min 1: 6-12 Toes to Bar Min 2: 10 Burpees Min 3: 1-2 Rope Climbs...

STRENGTH Deadlifts 3@70% 1@80% 3@73% 1@80%+ 3@75% 1@80%+ WOD A.M.R.A.P in 4 minutes of: 21/15 Calories (buy in) 15 Deadlifts - 35/25kg 10...

STRENGTH Bench Press 3@70% 1@80% 3@73% 1@80%+ 3@75% 1@80%+ WOD A.M.R.A.P in 8 minutes of: 10 Handstand Push ups 15 Sit ups 30 Double...

PRACTICE 4 sets of: 3 Superman/ Hollow/ Push down hard on the bar 2 Jumping Muscle ups/ Muscle ups WOD 400m Run 30 Pull ups 600m Run 20...

STRENGTH Front Squats 3@70% 1@80% 3@73% 1@80%+ 3@75% 1@80%+ WOD 6 sets NOT FOR TIME OF: 8 each leg - Weighted Step ups - 22.5/15kg (one...

WOD 60m Run 6 Over and Unders 100m Run 9 Over and Unders 200m Run 12 Over and Unders 400m Run 15 Over and Unders 200m Run 12 Over and...