Strength
Back Squat
5 sets of 7
Heavier than your sets of 10 last week. warm up to this.

Wod
4 rounds
5 Cleans 225/155 (This should be a challenging weight. These aren’t touch and go. If you are new we will change this to 10 reps at a lighter weight)
20 wall balls
Run 400

Sunday Funday at 10am partner wod

Let’s take it outside

Chipper WOD. Finish is any order. Must finish one movement before starting another. 30 minute cap

100 sit ups

100 air squats

50 KB swings

50 slam balls

50 tire flips

5o cal row

40 bike cals

40 burpees outside

40 dumbell bicep curls

Warm up:
Partner row of 1500

Skill
10 Minute EMOM
Even 25 doubles
odd 6 perfect ring dips

Wod:
3 Rounds
800M
15 Light Snatches 95/65

Warm up- fun fact 1000m row

Strength: find your 3 rep max high hang power clean

Wod: 15 minute AMRAP

10 deadlifts 225/155

10 handstand push-ups

200 m run

Strength
Bench press 5 sets of 7
****do as many strict pull ups or ring rows as possible between sets

Wod

16 minute amrap
10 pull ups
10 wall balls
200 meter run