A1:
8-8-8-8 Close Grip Bench Press
A2:
6-6-6-6 Kang Squats @3030
A3:
4 sets of 6/6 DB Rotational Renegade Rows
Start every 1:30min one of the exercises (alternating).

B:
3 rounds of:
60 Double Unders
20 Push-ups
20 Jumping Lunges


STRENGTH WOD

A1:
6×4 Deadlift
A2:
6×6 Bench press @31X1
Start every 2min one of the exercises (alternating).

B:
3 Rounds of:
4 Weighted Strict Dips
8 Single Leg Deadlift @ 30X0
6 D-Ball or Sandbag Clean TnG


CROSSCIRCUIT

7min ON / 2min OFF:
Station 1
Tabata Row @ MODERATE – FAST
Rest 1min
1/2 Tabata Assault Bike @ MODERATE

Station 2
EMOM for 6min do:
4 Kang Squats @3030

Station 3
EMOM for 7min do:
6/6 DB Rotational Renegade Rows

Station 4
AMRAP in 7min of:
70 Jumping Jacks
70 Mountain Climbers

Station 5
Build up a heavy set of 8 Bench Press