7/7 WOD

Warm Up 200m Run 10 PVC Good Mornings 10 Empty Bar RDL 5 Jump Shrugs Barbell Prep Empty Barbell 6 forward step lunges 5 shrugs 5 push press Strength Every 2:30 x 6 Sets 3 Deadlifts 3 Power Cleans 3

Warm-Up 3 Rounds 250m Bike 10 Push-ups 15 Band Pull-Aparts 10 Face pulls 10 Scap Push-ups Movement Prep Empty Bar Bench x10 Moderate x8 Moderate x5 Strength Bench Press 5 x 5 Slow down, explode up! Ac

Warm-Up :3 Rounds 250m Row 10 Air Squats 10 PVC Pass Throughs 10 Empty Bar Front Squats 5 Strict Press Movement Prep 2 rounds: 5 Front Squats 5 Push Press 5 Thrusters (empty bar) Strength Thrusters 5