SWOD

Shoulder Press (5×2)

2 Shoulder Press x 5 sets @85% of 1RM

* Complete a set every 1 minute 30 seconds *

* 15 minutes

WOD

Metcon (3 Rounds for time)

Teams of 2

3 sets

20/15 Calorie Assault Bike (each – two bikes)

20 Synchro Hand Release Push-ups

20 Sandbag Cleans (You go I go)

 -Rest 2:00 between sets-

*Teams have two bikes and will work at the same time

*Sandbag reps are split

* Target time each set: 3:30-4:30 minutes

* Time cap each set: 5 minutes

Barbell Club

A): Shoulder Press (5×2)

5×2 Shoulder Press @85% of 1RM

* 10 minutes

B): Clean (3×3)

3×3 Clean Pull 100%

* 10 minutes

C): Clean and Jerk (10 EMOM CnJ)

10 EMOM

1 Clean and Jerk 75%