Strength Back Squat 4 sets of 10 @ 60-65% WOD 800m Run Then, Complete 10 Rounds 5 Pull-Ups 10 Push-ups 15 Squats *w/20/14 lb weighted vest

Strength Power Clean + Push Jerk + Hang Squat Clean + S2OH Week 3: 2+1+1+2 (12 minutes) WOD “Pins & Needles” AMRAP 9 mins 12 DB Clean &...

WOD Complete 5 rounds 400 m Run 15 Ring Rows 15 Back Squats (135/95) *Wear 20/14# vest if possible L3: no vest, 135/95 L2: NV, 115/75 L1:...

Strength Press In 15 minutes find 1 RM WOD “Loop De Loop” 3 Rounds: 60 Double-Unders 45 Air Squats 21/15 Calorie Row/Bike