18/12/25 - Thu

BASE

Partner WOD

2 Sets

AMRAP 5

10 Deadlift (43/30)

10 Hang Power Clean

10/8 Cal Bike

- Rest 5min -

AMRAP 5

10 Front Squat

10 STO

10/8 Cal Bike

- Rest 5min, then begin set 2 -

TOTAL TIME: 40mins

*Each partner will do 20mins of total work.

17/12/25 - Wed

BASE

RMU Practice & Drills

EMOM 15

1: 1-5 RMU

2: 200m Run

3: Rest

16/12/25 - Tue

BASE

Back Squat

5x3

80, 85, 90, 95, 101% of 3RM BS

Front Squat

4x5

85, 90, 95, 100% of 80% 3RM BS