WOD

Front Squats

5x2-3

Then

Row 500 M

15 Burpee Box Jumps

x3

WOD

Run 800 M

30 DB Snatches alternating

30 pushups

Run 600 M

20 DB Snatches alternating

20 Kipping HSPU

Run 400 M

10 DB Snatches Alternating

10 Strict HSPU

WOD

20 MIN AMRAP

5 C2B Pullups

10 Wall Balls

15 Russian KB Swings

NO 630 PM Class Tonight

WOD

Run 400 M

5-10 Burpees

every 4 MINS

x7

WOD

Deadlifts

9x3 @ 65-70%

3 rounds for time

Row 750 M

75 DU

WOD

5 Rounds

Run 200 M

7 Bench Press

14 V-ups

Rest 1 MIN After each round

WOD

1.Front Squat

5x3

2.Push Press

5x3

3A.DB Split Squats

3x8/8

3B.Seated Lunge Press

3x10/10

4A.GHD Back Extensions

3x8

4B. Russian Twists

3x20

WOD

20 MIN AMRAP

ROW 250 M

15 KB Swings

RUN 200 M

25 Situps

WOD

20 MIN EMOM

1. 100 FT Sled Push

2. 10-15 T2B

3.DU 30-50

4.Assault Bike 5-15 Cals