Strength
Overhead Squat 3×1 for load at 95-100% of 1RM
WOD
Teams of 3 (one person working at a time)
7 min AMRAP
Back Squat
50 Reps (135/95)
50 Reps (185/135)
Max Reps (225/155)
-3 Minute Rest-
7 min AMRAP
Bench Press
50 Reps (135/95)
50 Reps (155/105)
Max Reps (185/135)
-3 Minute Rest-
7 min AMRAP: Strict Pull-Up
Max Reps
ADV WOD
24 EMOM
1) 30 DU + 10 pull up
2) 10 BB step up 115/75 20/16
3) 12 push press 115/75
TEC WOD
3 Rounds
200m run
400m run
600m run (Blvd +200m)
*Rest same amount it takes to run
**If rowing add 100m to each distance
