BIG SPOON // 5|23|19

strength | skill

deadlift 10, 9, 8, 7, 6, 5, 4, 3, 2, 1


wod | BIG SPOON

2 rounds for time:

30 wall balls #20 / #14

30 push press #95 / #65

30 CTB

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FLACKERS // 5|21|19

strength | skill

10 min EMOM

5 strict press every min @ 50%


wod | FLACKERS

5 rounds:

10 box jumps 24″ / 20″

20 front rack barbell lunges #75 / #55

10 hang power snatch #75 / #55

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OVER UNDER // 5|17|19

strength | skill

sled push: complete 8 100′ sprints.  Build each time.


wod | OVER UNDER

3 rounds for time of:

10/7 cals row or aidyne

10 weighted box step overs 1.5 / 1.0

10/7 cal

15 burpee over box

10/7 cal

20 KB swings

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WHIP // 5|16|19

strength | skill

Complete the following three times:  

1a. max unbroken double under set

1b. 8 reps back squat 


wod | WHIP

30, 25, 20, 15, 10, 5 DB snatch #50 / #35                                     

60, 50, 40, 30, 20, 10 sit ups

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