WARMUP
STRENGTH
Choice of FS or OHS based on limiter/priority.
Front Squat/ OH Squat
Set 1 – 6 reps @ 65%
Set 2 – 6 reps @ 75%
Set 3 – 6 reps @ 85
Set 4 – 6 reps @ 90%
Rest as needed
*% based off 5 RM
WOD
As Many Rounds and Reps as possible in 18 minutes:
Level 1
Row 20/15 calories
2 Rope Climbs
200 m run
8/6 Muscle-Ups/ bar
LEVEL 2
Row 20/15
1 RC/ 10 kb swings
200 m run / bike 400
8/ 6 wall walks
Warmup Core - Tabata Strength 5x 2 reps @70 % cnj 1 clean + 1 push jerk + 1 split jerk( 1 rep) WOD RX EMOM 12: Even minutes: 20 KB swings (35/53 lb) Odd minutes: max distance handstand walk (25 ft) se
WARMUP STRENGTH 5 sets: 3 back squats – Build to a heavy set of 3 and maintain for all 5 sets. WOD RX 3 rounds for time of: 20 wall-ball shots (14/20 lb) 20 deadlifts (75/115 lb) 20 box jumps (20/24 l
Strength / skills EMOM 18 EVEN - 2 hang power snatches ODD- 2 rope climbs – Increase the loading across as many sets as possible. – Focus on keeping the barbell close to the body throughout the moveme
