The One and ONLY Island Box!
Skill:
Power Clean + Front Squat Ladder
WOD: Knockout
EMOM x 10
10 DB STO 35/20
30 DU / 60 Singles
*If you fail to finish round EMOM, continue on AMRAP for 10 min.
Skill:
Warm Up Power Snatch and Squat Clean
WOD:
4 Rounds for Time
5 Power Snatch 135/85
10 Wallballs
200m Run
5x: 1 DL + 1 Squat Clean
200m Run
Optional WODS:
100 Burpees for Time
or 15 Min Max Cal on Assault Bike
Choose Two:
WOD I. 100 Burpees for Time
WOD 2. 15 Minutes Max Calories on the Assault Bike
WOD 3. NFT
40-30-20-10
Abmat Sit Ups
Russian KB Swings