STRENGTH: 5 cycles, EMOM of, 1) single arm KB squat clean thruster from hang x 3 per side AHAP https://www.boxrox.com/crossfit-shoulder-exercises/7/ 2) 5 x strict handstand push ups 3) single arm KB OH lunge x 5 per leg WOD: 7 rounds for time, 7 x Push Jerks 7 x Chest to Bar Pull Ups 7 x Box Jumps
STRENGTH: Front squat 10-10-10 WOD: AMRAP in 15:00 250 m row 15 x wall balls 15 x kettle bell swings
POWERLIFTING STRENGTH: 1) Bench Press, warm up, then, 2 x (75% x 5), 2 x (85% x 3), 2 x (90% x 2) 2) DB floor press 3 x 8-10 3) Dips 3 x 8-10 *Superset the floor press & dips WOD: 7 minute AMRAP 24 x double unders 12 x hand release push ups 12 x 2 ct Russian twists
STRENGTH: Back squat 3 x 5 @ 75%, 1 x max reps burnout set (drop to ~ 50% of 1 RM) WOD: “21 Guns” – A tribute to the 5 branches of the military. AMRAP in 21 minutes, 400 m run 21 x push ups 21 x box jumps 15 x burpees 9 x pull ups
