Skill
Pull-ups
Must be unbroken kipping or butterfly
9min EMOM
*light band may be used but must be challenging
1-1-2-2-3-2-2-1-1
Or
3-4-5-6-7-6-5-4-3
Or
5-6-7-8-9-8-7-6-5
Or
7-8-9-10-11-10-9-8-7
*Must Be unbroken (not letting go of rig until done with reps)
WOD
2RFT
25 DL (225/155)
25 Sit-ups
25 Box Jumps (24/20)
25 Burpees
Strength
Push Jerks
2-2-2-2-2…
WOD
5RFT
7 HSPU’s/ S2OH
5 Hang Squat Cleans (155/95)
1 Rope Climb
Skill
4 x 400m
1min Rest between each run
WOD
12:00min AMRAP
20 Air Squats
10 T2B
10 Sand bag over Shoulder
100 Sand bag run
Strength
OHS
3-3-3-3-3
WOD
10:00min to complete
4 Rounds of…
5 Hang Squat Snatches (135/95)
15 Push-ups
Then remaining time complete as many reps of 100 DU’s.
If complete 100 DU’s, then complete as many Burpees in remain time.
Cashout– Kips off Rings (hips to Rings)
Strength
Cleans
3-3-3-3-3
WOD
8-7-6-5-4-3-2-1
Front Squats (115/85)
Pull-ups
Then, 400m run
Strength
Bench Press
10-5-2-10-5-2
Volume for measure
Partner WOD
10 Rounds…
Alternate movements of…
– 6 DL (185/115) + 6 Burpees over bar
– 8 S2OH (135/95) + 15 sit-ups
– 12 Box Jumps (24/20)
Cashout– 20 DB lateral raises
Strength
Back Squats
WOD
3 Rounds of…
1min OHS (95/65)
1min DU’s
1min Russian KBS (62/35)
1min CAL Row
1min Rest
Cool down- 200m jog
Hip Mobility
Strength
Dead Lifts
3-3-3-3-3
WOD
5-10-15-10-5
Power Cleans (135/95)
C2B Pull-ups
WB (20/14)
Cashout– 10 Kips on Rings/ hips to rings
Strength
Push Jerk
3-3-3-3-3
WOD
21-15-9
Thrusters (95/65)
T2B
Cashout– OH Tricep extensions
Strength
OHS
5-5-5-5-5
WOD
800m Run
20 Power Snatches (95/65)
400m Run
15 Power Snatches (115/75)
*200m Run sandbag Run
10 Power Snatches (135/95)
Cashout– 20 Front Squats (135/95)