Warm-up
Tabata 3x
Ring Rows
Split Jumps
Break dancers
BB OHS
Strength
OHS
5-5-5-5-5
Work to 5 heavy working sets.
WOD
3RFT
20 OH plate Walking Lunges (45/25)
25 KBS (62/45)
30 Sit-ups
18min Time cap
Cashout– 100m sled push (90#) (to stop sign and back)
Strength
20min to establish Heavy Power Clean + Split Jerk
WOD
“Randy”
75 Power Snatches For Time
(75/55)
Warm up
Agility drills/ running drills
Skill
400m Run x 4 sets
Rest 1min between sets
WOD
For Time
50 WB (20/14)
100 DU’s
40 WB (20/14)
100 DU’s
30 WB’s (20/14)
100 DU’s
17:00min Time cap
Strength
Back Squat
5-5-5-5-5
WOD
10-9-8-7-6-5-4-3-2-1
T2B
DL (185/125)
Burpees
Skill
Handstand to a Roll progression
To Pistols
WOD
4RFT
400m Run
10 HSPU’s
2 Rope Climbs
Cashout– weighted Ring Dips 4×5
Scale= 3 Wall Climbs/ Modified Rope Climbs
Strength
Squat Cleans
2-2-2-2-2
WOD
3-6-9-12-9-6-3
Thrusters (95/65)
Pull-ups
Skill
Bench Press
1-1-1-1-1
WOD
10:00min AMRAP
15 KBS (62/45)
5 Box Jump overs (24/20)
10 Sit-Up
Cashout– ME Pushups until failure (you may rest in plank position)
Strength
12:00min EMOM (every 2min)
2 Hang Squat Snatch
Increase weight every set. Work up to a Heavy 2.
WOD
For Time
Row 700m
25 T2B
30 Front Squat (115/85)
Rest 2min
Row 350m
15 T2B
15 Front Squats
Skill
Ring MU Progressions Drills
WOD
“Cindy”
20min AMRAP
5 Pull-ups
10 Push-ups
15 Air Squats
Strength
Back Squat
8-8-8-8-8
WOD
7min EMOM
5 Burpees + ME Squat Snatches (95/65) remainder of min
Rest 2min, then
30 Power Cleans (135/95) for Time
Measure= Total Squat Snatches / time for Cleans
