Skill: Floor Press w/ partner (spotter) 4x6
WOD
3 Rounds of :30/:30's
Ring Rows
Thrusters (55/75)
3. Wall Balls
Rest 4 mins (add lbs)
Then,
"Fran"
21-15-9
Thrusters (65/95)
Pull Ups
ABVENT
3 Rds of
1 min Flutter Kicks
1 min Alt. Knees to Elbows
1 min Crunches
Skill Deadlifts 4x6@75-80% WOD 7 min AMRAP 30 Burpee Box Jump Overs 40 Goblet Walking Lunges 50 DB Snatches Rest 3 mins 7. Min AMRAP 30 Burpee Box Jump Overs 40 Goblet Walking Lunges 50 DB Snatches (3
21 min AMRAP Run 2 laps 9 push presses (65/95) 15 back loaded lunges 21 bar over burpees 1 lap farmers carry (use 2 dumbbells or 2 kettlebells) 21 push presses 15 back loaded lunges 9 bar over burpees
WOD Progressive Power!! 15. Power Cleans (65/95) 15 Tri cep Pushups 15. Power Cleans (75/115) 15 Regular Push ups 15. Power Cleans (95/115) 15 Hand Stand Pushups 15. Power Cleans (115/155) 15 Ring Pus