BACK SQUAT + SNATCH COMPLEX + MET COND

Back Squat 

120Kg x 3 x 3

2 Snatch 

50Kg x 1 x 3

3 Rds

200m

10 OHS 40Kg

50 DU

9:27

PARTNER WOD

Teams Of 2 With Min

10 Mins AMRAP

7 Thruster 40Kg

7 Burpee Over Bar

Then

10 Rds

7 DeadLift 80Kg

21 DU

- 11 Rds

- 8:28

DEADLIFT + MET COND + BIKE INTERVALS + BACK + ARMS + ABS

DeadLift

150Kg x 1

160Kg x 1 x 2

5 Rds

100m

7 DB Thruster 2 x 17.5Kg

100 Cal Bike Intervals

Back

Arms

Abs

BACK SQUAT + CLEAN COMPLEX + MET COND + BIKE INTERVALS + BACK + ARMS + ABS

Back Squat 

130Kg x 1 x 3

Clean + Hang Clean 

70Kg x 1 x 4

5 Rds

80m

21 DU

50 Cal Bike Interval

Back

Arms

Abs

DEADLIFT + MET COND + BIKE INTERVALS + BACK + ARMS

DeadLift

120Kg x 3

140Kg x 1 x 2

5 Rds

50m 

7 KBS 28Kg

50 Cal Bike Intervals

Back

Arms

BACK SQUAT + MET COND + BACK + ARMS + ABS

Back Squat 

120Kg x 3 x 3

5 Rds

500m Row

10 Hang Squat Clean 2 x 20Kg DB

Back 

Arms 

Abs

DEADIFT + MET COND + ROW INTERVALS + BACK + ARMS + ABS

DeadLift

120Kg x 5

140Kg x 1

150Kg x 1

5 Rds

5 Cal Bike

5 DeadLift 100Kg

20 DU

500m Row Interval x 5 Rds

Back

Arms

Abs

BACK SQUAT + CLEAN + MET COND + ARMS + ABS

Back Squat 

120Kg x 5

130Kg x 3

140Kg x 1 x 2

Clean 

60Kg x 2

80Kg x 1 x 2

21, 18, 15, 12, 9, 6, 3

Cal Row

Thruster 40Kg

Arms

Abs

CLEAN + MET COND + BACK + ARMS + ABS

Clean 

80Kg x 1 x 3

10, 9, 8, 7...1 

Bike Cal

KBS 28Kg

Back

Arms

Abs

DEADLIFT + MET COND + BIKE INTERVALS + BACK + ARMS + ABS

DeadLift

140Kg x 3

150Kg x 1

160Kg x 1 x 2

21, 18, 15, 12, 9, 6, 3 

Cal Row

DB Thruster 2 x 15Kg

100 Cal Bike Intervals

Back

Arms

Abs

BACK SQUAT + CLEAN COMPLEX + ROW INTERVALS + BACK + ARMS + ABS

Back Squat 

120Kg x 3

130Kg x 1 x 2

2 Clean 

80Kg x 1 x 2

150m Row Intervals

Back 

Arms 

Abs