Wod 1
AMRAP (with a Partner) in 8 minutes
7 Burpees
6/4 calorie Assault bike
3 Right-Arm Dumbbell Hang Clean-and-Jerks 22.5/15
3 Left-Arm Dumbbell Hang Clean-and-Jerks 22.5/15
Switch after every completed round.
Wod 2
8 mins
ME Cal Row
Wod 3
6 mins
Power Clean
Component 1 (15 Minutes) 3 Sets A1. 5-7 Back Squat 2:30 - 3 min rest between Component 2 (10 Minutes) 3 Sets 5-10 Band & Partner Assisted Nordic Hamstring Curl Rest 90 seconds between Component 3 (18
Component 1 Team of 3 For Time 100/75 Cal Echo Bike 75 Bench Press 60/40 50 Clean & Jerk 70/50 30 Burpee Over The Bar 100/75 Cal Echo Bike 75 Bench Press 70/50 50 Clean & Jerk 80/60 30 Burpee Over The
Component 1 (10 Minutes) 4 Sets A1. 6-8 Barbell Back Squat 2-minute rest between Component 2 (10 Minutes) 3 Sets B1. 5-10 Band & Partner Assisted Nordic Hamstring Curl Rest 90 seconds between Componen
