workouts

Skill Technique Focus – Overhead Squats WOD 20 min AMRAP500 m Row15 Overhead Squats (95/65)15 Push-Ups

Strength 20 min – Building Turkish Get-Upsx2 reps WOD 10 min AMRAP5 DB Hang to OH (L)5 DB Hang to OH (R)10 Box Jumps (24″/20″)

MONDAY: Turkish Get-ups, DB Hang-to-OH & Box JumpsTUESDAY: Overhead Squats, Rowing & Push-UpsWEDNESDAY: Upper-Body Push [Push-ups, Strict Press, or Strict HSPU], Wall Balls & Chest-To-Bar …

WOD “Saman”8 RFT:13 Deadlifts (185/125)17 Wall Balls (20/14)400 m Run

WOD 30 min AMRAP400 m Run10 Hang Snatches10 Overhead Squats10 Pull-Ups

Skill Movement Review & WOD Strategy WOD 15 min AMRAP15 Burpees30 Wall Balls (20#/14#)60 Single-Unders

Skill / Work-Up T-spine and Hip MobilityMovement Review WOD 7 min AMRAP10 Weighted Step-Ups15 A. KB Swings (53/35)

Strength 10 min EMOMx4-rep Deadlift WOD 3 TabatasA) Push-UpsB) Sit-UpsC) Air Squats*Score = Total reps

Strength 10 min EMOM x7 Strict Press WOD 15 min AMRAP500 m Row15 Shoulder-To-Overhead (same weight as strength)

Strength Buildingx3-rep Front Squats WOD 3 RFT:15 Thrusters (95/65)10 Cal Bike*10 min time cap