Strength 10 min. AMRAP 5 Rounds; 10 Deadlift ( 80 – 50 ) 10 Handstand Push ups Amrap Deadlift ( 100 – 60 )   Conditioning 10 min. AMRAP 4-5-6-7-8… reps ( ascending ) Bar Muscle-ups Wall Balls ( 9 – 7 ) (4 x reps)    

Strength Find 1 RM Back Squat and 1×10 Back Squat @ %70 Wod 21-18-15-12-9-6-3 Hang Power Clean Squat Box Jump Run  

Strength Find 1 RM Shoulder Press and 3×3 Shoulder Press @ 1 RM 90% Wod 5 Round for Time 5 Push Press (1 RM Shoulder Press @ %100) 10 T2B 15 HRPU 20 Sit-up 25 Double Unders

Strength 5+5+3+3+1+1 Front Squat ( Climnb )   Conditioning 4 Round For Time 8 Power Clean 8 Front Rack Lunge 8 Bar Over Burpee Every two minutes 8 pull ups

Wod Death by EMOM Min: 200/170 m. Row Min: 12 Box Jump Min: 12 Back Squat Min: 2x Power Snatch (2-4-6-8-…-death by ) Barbell: Rx: 50/35 Scl: 40/25 Scl2: 30/20

Strength 3×5 Front Squat @ 1 RM %80 2×5 Front Squat @ 1 RM %90 Wod 21-15-9 Cluster Pull-ups Dips

Strength 6×3 Deadlift @ 1 RM %80 Wod 80 Double Unders (Single: 200) 20 Deadlift (Rx: 70/45 | Scl: 50/30 | Scl2: 40/25) 10 Pistol (L-R:1) (Scale: 40 Air Squat) 70 Double Unders (Single: 170) 15 Deadlift (Rx: 70/45 | Scl: 50/30 | Scl2: 40/25) 15 Pistol (L-R:1) (Scale: 60 Air Squat) 60 Double Unders (Single: 150) 10 Deadlift (Rx:…

Skill 10 Min. EMOM 3 Pull-Up 2 Chest to Bar 1 Bar Muscle-Up WOD 800m Run 20 HSPU (Scale: 50 Push-ups) 30 T2B 40 Burpee 30 T2B 20 HSPU (Scale: 50 Push-Ups) 800m Run Time Cap: 24 Min.

SURPRISE :) FUNNY FRIDAY WOD HAPPY HOUR

Skill Double Under Practice Wod 25 Min. EMOM (5 Round for Time) Min: 180m/150m Row Min: 17 Push Press (Rx: 43/30 | Scl: 30/20 | Scl2: 20/15) Min: 16 KB Swing (Rx: 24/16 | Scl: 16/12 | Scl2: 12/8) Min: 15 Front Squat (Rx: 43/30 | Scl: 30/20 | Scl2: 20/15) Min: 14 Double Unders (Scale: 50 Single)

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