Front Rack Lunges

EMOTM for 18 mins
1st Min 10 Front Rack lunges 95/65
2nd Min 8 HSPU
3rd Min 20 scissors 20 flutter

Front Squats

WOD

8rds
8 front squats 115/75
8 T2B
200 m run

For time:

Push Jerks

WOD

AMRAP in 20 Mins
5 push jerks 135/95 games style
5 c2B
10 lateral jumps over bar
20 v-ups
20 supermans
400 m run

10am Team WOD Class (Only)

Deadlifts

WOD

800-600-400-200
Run
20-15-10-5
Deadlifts 225/155
Pull-ups
40-30-20-10
Kickouts
Flutters kicks

Front Squats

WOD

No Touch Partner WOD
AMRAP in 20 Mins
Alt Rds
100 m run
5 front Squats 135/95 (games style)
10 Alt DB snatches 50/35

Hang Power Cleans

WOD

EMOTM for 18 mins
1st Min 5 hang power cleans 135/95 games style
2nd Min 10 OHS lunges DB 50/35
3rd Min 30 v-ups

Thrusters

WOD

10 Rds for time
5 thrusters 95/65
10 bench push-ups
10 bench dips
100 m run

Clean and Jerks

Wod

AMRAP in 22 Mins
3 clean and jerks 135/95
6 T2B
9 burpees
18 Reverse step lunges (DB front rack) 50/35
36 kick-outs
400 m run

Pause Front Squats

No Touch Team WOD

AMRAP in 20 Mins
20 Front Squats 135/95
40 front rack lunges DB 50/35
60 sit-ups
40 bench dips
20 burpees
3x 200 m relay