STRENGTH

Back Squats

Every 2:00 minutes x 6

0:00 - 3 @ 70%

2:00 - 1 @ 80%

4:00 - 3 @ 73%

6:00 - 1 @ 83%

8:00 - 3 @ 75%

10:00 - 1 @ 85%

WOD

"Partner Wod"

A.M.R.A.P in 30 minutes of:

50 Calories

100m Deadball Carry - 55/35kg

100 Russian Twists

450m Farmer Carry - 30/20kg

STRENGTH

Bench Press

Every 2:00 minutes x 6

0:00 - 3 @ 70%

2:00 - 1 @ 80%

4:00 - 3 @ 73%

6:00 - 1 @ 83%

8:00 - 3 @ 75%

10:00 - 1 @ 85%

WOD

4 rounds of:

16 Kettlebell Swings - 24/16kg

10 Weighted Step ups - 24/16kg

Straight into 4 rounds of:

10 Single arm Dumbbell Strict Shoulder Press' (each arm)

8 Strict Pull ups

STRENGTH

Deadlifts

Every 2:00 minutes x 6

0:00 - 3 @ 70%

2:00 - 1 @ 80%

4:00 - 3 @ 73%

6:00 - 1 @ 83%

8:00 - 3 @ 75%

10:00 - 1 @ 85%

WOD

1km/700m Row

Then, 5 rounds of:

6 Power Cleans - 60/40kg

12 Push ups

Then, 

30 Toes to Bar

For time.

WOD

"Masters League 19.4"

10 Rounds for time of:

2, 4, 6, 8, 10, 12, 14, 16, 18, 20 - Thrusters - 40/30kg

50, 45, 40, 35, 30, 25, 20, 15, 10, 5 - Double Unders

OR

100, 90, 80, 70, 60, 50, 40, 30, 20, 10 - Single Skips

Time Cap: 20 minutes

STRENGTH

Build to a 1 RM Power Snatch

STRENGTH

A.M.R.A.P in 3 minutes of:

Deficit Kipping Handstand Push ups

2 minutes rest, then

A.M.R.A.P in 3 minutes of:

Strict Handstand Push ups

WOD

A.M.R.A.P in 10 minutes of:

1 Muscle up

5 Box Jumps - 30/24"

9 Burpees.

STRENGTH

Deadlifts

3@60%

2@70%

1@75%

Build to a heavy 1

WOD

5 sets of:

8 Single arm Dumbbell Bench Press' (each arm)

12 Front Squats @50% 

8-12 Ring Rows

15 Single leg Glute Bridges (each leg)

2:00 minute rest between sets.

STRENGTH

Bench Press

3@60%

2@70%

1@75%

Build to a heavy 1

WOD

800m Run

Then 2 rounds of:

50 Air Squats

40 Push ups

30 weighted Box Step ups - 15kg-24"/10kg-20"

WOD

WORKOUT ML 19.3

AMRAP in 13 minutes of:

60 Cal Row
50 Wall Balls
40 Deadlifts
30 ALT Dumbell Snatch
20 C2B Pull Ups

STRENGTH

Build to a 1RM Power Clean

STRENGTH

Back Squats

3@60%

2@70%

1@75%

Build to a heavy 1

WOD

30 Toes to Bar

40 Hang Power Cleans - 50/35kg

30 Pistol Squats

40 Shoulder to Overheads - 50/35kg

**EVENT DAY**

WOD

"Partner Wod"

5km Run (together)

5km Row

For time.

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