Strength / Skill
Barbell Row 4x8 AHAP
Bar Dips 4x8 - negatives are fine vs bands
RX+ weighted
PARTNER WOD
2 person Partner wod
4 min max calories
Assault Bike
2 min transition
4 Min max calories
Row
2 min transition
4 Min max calories
Ski Erg
2 Min transition
For Time
50/40/30/20/10 (split)
Partner DUs YGIG
Strength / Skill
Back Squat 4x8 AHAP
Strict Press 4x8 AHAP
warm up to your weight than do all Back first than press
WOD
4 min amrap
6 OHS 95/65
6 BBJO
2 min transition
4 min amrap
4 OHS 115/75
40 DUs
2 min transition
4 min amrap
2 OHS 135/95
20 ab mat sit ups
RX + 20/10
RX++ 40/30
Strength / Skill
Bench Press 4x8 AHAP
DB ROW 4x8 AHAP
WOD
10 min amrap
10 dips
10 Power C&J
10 Pull ups
Scaled
side box dip
c&j 95/65
ring rows
RX
box dip
c&J 135/95
Pull Ups
RX+
Ring Dips
C&J 185/115
CTB
Strength / Skill
Front Squat
establish 1 rm
WOD
21-15-9
weighted sit-ups
DUs (singles x 2)
15-12-9
hspu
ski erg
12-9-6
Power Clean 135/95
Row
