WOD

15 Power Clean and Jerks

60/50 Cals on the Rower

15 Power Clean and Jerks

For time

After Party

3 Way Planks

1 MIN Each

WOD

Deadlifts

3x8-12 @ 70-75%

Then

12 MIN AMRAP

10 Pullups

10 Pushups

20 Situps

20 Walking Lunge

WOD

Bench Press

9x3 @ 65-70%

Then

Isabel

30 Snatches for time

After Party

Band Tricep Smash

25 Reps

x2-3

WOD

20 MIN AMRAP

20 Wall balls

25/20 Cal Row

20 Russian Swings

After Party

GHD Situps

3x20 Secs

Hamstring Curls

3x20 Secs Per leg

WOD

Back Squats

5x2-3 @ 80-82.5%

Then

10 MIN AMRAP

30 DU

10 Burpees

After Party

Russian Twists

3x20 Each Side

WOD

21 MIN AMRAP

Row 500 M

15 KB Swings

25 Situps

15 Pushups

WOD

Teams of 2

7 Bench Press

14/10 Cal Assault Bike

7  Burpee Box Jump

x5

Rest however long it takes your partner to finish a full round

WOD

1 Min Max Cals on the rower

1 min Max DB Snatches

1 min Max cals Assualt Bike

1 MIN Max Walking Lunges

1 Min Max V-Ups

1 MIn Rest

x4

WOD

3 Rounds For time

50 Air Squats

10 Hang Power Cleans

12 C2B Pullups

After Party

20 Secs

DB Russian Twists

20 Secs

DB Ab Presses

20 Sec

Toe Touches

x2