Strength
6×3 Front Squat all @80% 1RM
WOD
24 Min EMOM:
1st Min: 8 WB (20/14) + 8 Burpees
2nd Min: 12/8 Cal. Assault Bike
*336/288 reps if completed RX
ADV WOD
21 Min EMOM:
1st Min: 7 Bar MU or 7 C2B+7 Push Ups
2nd Min: 3 Squat Cleans (185/135)
3rd Min: 12 GHD
*154/203 reps if completed RX
TEC WOD
40 Cal Row
20 DU’s (2x Singles)
15 Air Squats
10 Hollow Rocks
5 Burpees
30 Cal Row
20 DU’s (2x Singles)
15 Air Squats
10 Hollow Rocks
5 Burpees
20 Cal Row
20 DU’s (2x Singles)
15 Air Squats
10 Hollow Rocks
5 Burpees
10 Cal Row
20 DU’s (2x Singles)
15 Air Squats
10 Hollow Rocks
5 Burpees
20 Cal Row
20 DU’s (2x Singles)
15 Air Squats
10 Hollow Rocks
5 Burpees
30 Cal Row
20 DU’s (2x Singles)
15 Air Squats
10 Hollow Rocks
5 Burpees
40 Cal Row
20 DU’s (2x Singles)
15 Air Squats
10 Hollow Rocks
5 Burpees
