A. 3 Minute AMRAP
-Strict HSPU
-Deficit Push Ups *2 x 20kg
-Assisted Push Ups
Rest 2 minutes
X 3
B. EMOM x 12
1- 10 Hang Power Clean 40/30
2- 12-15 Burpees
3- ME Bar MU, C2B or Pull Ups
Rest 3
C. EMOM x 12
1- 10 Push Press 40/30
2- 12-15 KB Swings
3- 30 Second Handstand Hold
#TEAMWODWEDNESDAY
In Pairs: Partition the reps how you like
80 Cal Row / 60 Cal Bike / 60 Cal Ski
60 Box Jump Overs
60 Deadlift 80/55
60 Wall Ball
60 Ring Dips
60 Wall Ball
60 Deadlift 80/55
60 Box Jump Overs
80 Cal Row / 60 Cal Bike / 60 Cal Ski
A. 5RM Power Clean
B. For Time
AFAP!!!
Run 400m
21 Pull ups
15 BBJO
9 Cleans @ 80/55
Can anyone go sub 5??
A. Pause Back Squat
5×5 @75% of last weeks single
B. For Time:
Row / Run 1k
30 Pull Ups
40 KB Swing
50 Box Jumps
40 KB Swing
30 Pull Ups
Row / Run 1k
*must Row and run. If you begin workout with 1k Row must finish workout with 1k Run and vice versa*