WARM UP
6 min Amrap
10-Stiff leg DL(bar)
10-Push press
20-Mt. Climbers
STRENGTH/SKILL
work up to moderate to
heavy for bar bell movements
WOD
Amrap 4 min
3rds
12 Dead lift(135-95)
9-H. power cleans
6-Push jerks
max cal row the remaining time
rest 4 min
Amrap 4 min
2 rds
12-Dead lift (175-115)
9-H. Power clean
6-Push jerks
max cal A/B remaining time
rest 4 min
Amrap 4 min
1rd
12-Dead lift (205-125)
9-H. Power cleans
6-Push jerk
max Ski remaining time
eXpress WOD
eXpress WARM UP
WOD
20 min Amrap
4-DKB C-n-J (53-35)
5-Thrusters
6-Sq. Cleans
12-burpee B/J