WOD: Press, DUs, Row, KB Snatches, RMUs
Thursday Workout Of the Day LIFT Press3 @ 63%3 @ 72%Max Reps @ 81% WOD 15min AMRAP60 Double Unders60 Cal Row60 Double Unders60 KB Snatches (53/35)60 Double Unders15 Ring Muscle Ups
Thursday Workout Of the Day LIFT Press3 @ 63%3 @ 72%Max Reps @ 81% WOD 15min AMRAP60 Double Unders60 Cal Row60 Double Unders60 KB Snatches (53/35)60 Double Unders15 Ring Muscle Ups
Wednesday Workout Of the Day LIFT Clean & Jerk3×3 @ 75% WOD 4 Rounds*20 Box Jumps (24/20)20 Sumo-Deadlift High Pull (95/65)200m run*Rest 1min between rounds
Tuesday Workout Of the Day LIFT Back Squat 5 @ 58.5% 5 @ 67.5% Max Reps @ 76.5% WOD 1-2-3-4-5-6-7-8-9-10 Front Squats (155/105) Bar-Facing Burpees BUY OUT 20 GHD Situps
Monday Workout Of the Day LIFT Bench Press 5 @ 58.5% 5 @ 67.5% Max Reps @ 76.5% WOD 21-15-9 Dips Chest To Bar 500m Run
Sunday Workout Of the Day LIFT Snatch3×3 @ 75% WOD 8min AMRAP2+ Overhead Stationary Lunges (95/65)2+ Toes To Bar BUY OUT 10 Turkish Getups
Saturday Workout Of the Day LIFT Deadlift 5 @ 58.5% 5 @ 67.5% Max Reps @ 76.5% WOD 150 Wall Balls (20/14) 1000m Run 50 American KB Swings (53/35) 25 Burpee Box Jumps (24/20)
Friday Workout Of the Day LIFT Press5 @ 58.5%5 @ 67.5%Max Reps @ 76.5% WOD 10-20-30-40-50 Calorie Row*10 Handstand Pushups *7-14-21-28-35 for Women BUY OUT 4 Rope Climbs
Thursday Workout Of the Day LIFT Clean & Jerk 4×2 @ 80% WOD 3min work, 1min rest 5 Strict Pullups 200m Run Max Thrusters (95/65) Continue until you have accumulated 70 Thrusters – 5 Round Cap
Wednesday Workout Of the Day LIFT Back Squat 5 @ 67.5% 3 @ 76.5% Max Reps @ 85.5% WOD 100 Double Unders 30 Overhead Squats (95/65) 15 Sumo-Deadlift High Pulls 30 Overhead Squats 15 Sumo-Deadlift High Pulls 100 Double Unders
Tuesday Workout Of the Day LIFT Bench Press5 @ 67.5%3 @ 76.5%Max Reps @ 85.5% WOD 1 30-20-10PushupsStrict Toes To Bar WOD 2 1000m Row