RX

Strength/Skill

EMOM 6
3-6 RMU Transitions (Box can be used
as a progression)

Workout

AMRAP 20 (Open WOD)
8 TTB
10 DB Hang Clean + Jerk (22.5/15kg)
14/12 Cal Row

 

METCON

Workout

EMOM 30
Min 1 – 12 Cal Row / 14 Bike / 150m Run
Min 2 – 12 Renegade Rows
Min 3 – 18 Hollow Rocks
Min 4 – 20 Wall Balls
Min 5 – Rest

 

BASELINE

Workout

2-4-6-8-10-12
DB Power Clean + Jerk
Air Squat
DB Deadlifts
*400m Run after each round

TC 28 mins

 

LEARN TO MOVE

Session 3

Pulling + Bodyweight Series

 

PAIRS BOOTCAMP

Workout

Partner (Tuder)
For Time:
2 x 800m Run
31 x Push Ups

Then 20 rounds of:
3 x DB Deadlifts
3 x Clean & Jerks
3 x Front Rack Squats

Then…
31 x Push Ups
2 x 800m Run