WOD

Mobility: Hip and Shoulder Mobility

WOD: 20 Minute AMRAP
– 12 Wall Balls (20/14)
– 12 Burpees
– 12 Kettle Bell Swings (55/35)

Strength: Squat Clean
5×1.1.1 (rest 15 seconds between reps) rest 2:00 @ 80% of 1RM

WOD: “Elizabeth” For Time
21-15-9
– Squat Clean (135/95)
– Ring Or Matador Dip

Strength: Deadlift 5-5-5-5-5

WOD: 3 Rounds For Time
– 10 Deadlifts (275/185)
– 50 Double Unders

WOD: 5 Rounds For Time
**3 minute rest between rounds
– 20 KBS (55/35)
– 30 Push Ups
– 40 Alternating Lunges
– 50 Ab-Mat Sit Ups

Strength: Overhead Squat
**You will have 20 minutes to establish your 2RM Overhead Squat.

WOD: 15 Minute AMRAP
-10 Overhead Squats (95/65)
-10 Box Jumps (24/20)
-10 Pull Ups

Strength: Push Jerk
3-3-3-3-3

WOD: 4 Rounds For Time
– 21 Push Press (95/65)
– 14 V-Ups
– 7 Burpees

Strength: Floor Press
4-4-4-4-4
WOD: 5 Rounds For Time
– 10 Hand Release Push Ups
– 20 KBS (55/35)
– 30 Double Unders

Technique: Front Squat/ Thruster review

WOD: “14.5”
21-18-15-12-9-6-3 Reps for time of:
– Thrusters (95/65)
– Bar Facing Burpees