SKILL: every 5:00 for 25:00: 16/12 calorie row 16 x 30′ shuttle sprints 16/12 calorie bike WOD: 3 rounds: 15 hanging leg raises :30 hollow body hold 20 total russian twists
SKILL: 3 sets: 5/5 turkish get ups 2 gym laps carrying a sandbag WOD: 15:00 amrap: 20 russian kettlebell swings 200 meter single kettlebell farmers carry 400 meter run
SKILL: build to a heavy set of 3 thrusters WOD: 14:00 to complete: 2:00 to establish a set of max effort pull ups ——————- 5 push press 80% max pull ups 5 push press 70% max pull ups 5 push press 60% max pull ups 5 push press 50% max pull ups
SKILL: 4 rounds: 8 incline dumbbell bench press 8/8 single arm cross body dumbbell deadlift :45- :60 wall sit WOD: 1000 meter row ——————– 10 rounds: 3 power cleans 6 push ups 9 air squats