RX Strength/Skill EMOM 12 Min 1: 8-12 TTB Min 2: 3 DB Devils Press (2 x 22.5/15kg)   Workout 21-15-9-6-3 -cals -hspu -KB swing (USA) TC 15 mins   METCON
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METCON Workout 10-20-30-40 -meter crab walk -KB Squats -Sit ups rest 90s 15-25-35-45 -cals -Wall balls Tc 28 mins STRENGTH & CONDITIONING Workout Every 3:30 mins X 3 complete Front
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RX Strength/Skill EMOM 12 1 power clean (build to a heavy single) Workout AMRAP 10 8 Deadlifts 8 Burpee over barbell 8 BB Push press (42.5kg/30kg)   METCON Workout Partner
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METCON Workout 28 Min AMRAP 600m/500m row (1.2/1.0mi bike) 30 DU/ 60 SU 12 KB Swings 18 Wall Balls 6 Down Ups STRENGTH & CONDITIONING Workout Every 3:30 mins X
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RX Strength/Skill Every 90s x 8 4 thrusters (clean from the floor) (add weight every 2nd round) Workout For time: 25 Wall Balls (20/16LBS) 25 Power Cleans (45/35KG) 25 V-ups
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WARRIOR Workout It’s that serious we only take on the Warrior WOD once per week. Expect anything!
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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
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METCON Workout Buy in: 100 Wall Balls into AMRAP in remaining time 12 GTOH (Plate, DBs) 40 DU / 80 SU 8 Pull Ups Time Cap 26 mins   STRENGTH AND
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RX Strength/Skill Every 90s x 8 complete: 1 Squat Snatch (Looking to find a heavy single) Workout 5-10-15-10-5 Burpee Over Barbell OH Squat (42.5kg/30kg) CTB Pull Ups TC 15 mins
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METCON Workout AMRAP 25 80 Cals 40 KB Swing 20 KB Reverse Lunge 10 Wall Balls 5 HRPU   STRENGTH AND CONDITIONING Workout Every 3:30 mins X 3: Hip Thrust
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