Strength Bent Over Row + HSPU 7×5 BOR, superset with 5 Strict HSPU 0:00, 2:00, 4:00, 6:00, 8:00, 10:00, 12:00 *Barbell BOR, Increase weight each set WOD For Time (12 Min Cap) 21-15-9 Med Ball Sit Ups Bar Facing Burpees Overhead Squats @20/14 @60/42.5 Kg Peak Front Squat Build to heavy 5RM Then 3×4 Front…
Partner WOD 120 Calorie Row/Bike 100 Double unders 80 Wall Balls 60 Push-ups 40 Alt single arm dumbbell Thrusters 22.5/15 kg 20 Overhead squats 60 / 40 kg 10 Bar Muscle ups One work one rest 35 min AMRAP
Strength EMOM 12 mins 5 Overhead Squats (No prescribed weight) *Bar must come from the ground WOD For Time (15 mins) 25 Ring Dips 55 Wall Balls 25 Ring Dips 55 Wall Balls Peak 9min AMRAP 15 Toes to bar 30 DU 3 Squat cleans 100/70 Kg