"Spicy Tuna"
2 rounds
15 thrusters (95/65)
15 pull ups
2 rounds
15 OHS (95/65)
15 chest to bar
1 round
15 thrusters (115/75)
15 OHS
15 bar muscle ups
Cool Down and Stretch
Today's Workout >
Strength: Speed Back Squats 4x5
"Power Hour"
4 rounds
18 cal row
15 burpee box jump overs (30/24)
12 power snatch (95/65)
*20 min cap*
Full WOD
Strength: Deadlift 3x10
Skill Work: Strict HSPU
E2MOM10
7 strict HSPU
"Crispy Clean"
3 rounds
20 toes to bar
10 clean and jerks (115/75)
Full WOD
Strength: Back Squat 4x3 same weight
Strength: Pause Front Squats 3x5 increasing weight
"Treasure Chest"
60 chest to bar
15 double unders every time you drop
*9 min cap*
Full WOD
"Step on Up"
AMRAP8
8 front rack double KB box step ups (24/20)
25' double KB OH walking lunge
25' double KB OH walk
Row Intervals
4x4:00 max distance meters
4:00 rest between
Full WOD