Strength / Skill
4rd tabata 30/30
max cal erg
max cal row
max cal bike
PARTNER WOD
2 person wods ygig sprints
6 min amrap
6/4 ERG
10 Ring Row
- 2 mi transition -
6 min amrap
8/6 BIKE
10 K2E
- 2 mi transition -
6 min amrap
10/8 ROW
10 wall ball
Strength / Skill
Push Press
10x empty bar press
2 additional sets increasing load
3x3 aHap
WOD
15 min AMRAP
10 Push-Press (115/80)
10 Box Jumps (24/20)
10 KBS (53/35)
rx+
PP 155/105
BJ 30/24
kb 62/44
Strength / Skill
Bench
10x empty bar
prep to approx 70-80%
then,
5x5 aHap
WOD
15 min amrap
250/200Row
10 hRpu
20 Vsit-up crunches
30 DUs
PRACTICE
15 min on the clock
practice T2B/CTB/MU
WOD
3 rds
250/200 Row
5 Burpees
10 Air Squat
2 rds
250/200 Row
10 Push ups
15 AbMat Sit ups
1 rd
250/200m Row
15 dips
20 ring rows
