STRENGTH :
9 x 3 Bench Press (70/80/90)
*3 Negative Pull Ups after EACH set.*
WOD : 3 Rounds For Time!
- 20 Jumping Lunges
- 15 KB Swings (72/53)
- 10 Box Jumps (24/20)
- 5 Bear Complex (135/95)
STRENGTH : 6 Rounds
- 8 Good Mornings (70%)
- 30s Plank Hold (45/35)
WOD : For Time!
- 30 Box Jump Overs (24/20)
Then 2 Rounds of...
- 25 S2OH (135/95) +(155/105)
- 50 Air Squats
STRENGTH : 5 Rounds (E2.5M)
- 3 Tempo SG Deadlifts (5s-5s)
- 5 Snatch High Pulls
WOD : 12-MIN AMRAP
- 6 Wall Walks +(Strict HSPU)
- 9 Hang Power Clean (95/65) +(PullUp)
-15 Sit Ups +(T2B)
STRENGTH : 12-MIN EMOM
- 1 Hang Power Clean
- 1 Hang Pause (5s) to Hi Hang PC
WOD : "Laurel" 120 For Time (45s:15s)
(15 MIN TIME CAP)
- OHS (95/75) +(115/75)
[ODD MINUTE]
- Lateral Burpee OTB
[EVEN MINUTE]
RTG : 150 Reps @ (115/75)