SKILL
10:00min EMOM
Odd min- 30 sec ME DU’s/ 30 sec rest
Even min- 30 sec ME Pull-ups (kipping/ butterfly) / 30 sec rest
WOD
Complete 10 rounds with a partner, alternating movements.
15 DL (135/95) Must be done unbroken (5 Burpee penalty)
10 Burpee Box Jumps (24/20)
20 WB (20/14)
Cashout– group plank survivor (coaches determines once someone breaks)
Strength
OHS
3-3-3-3-3
WOD
7:00min
4 Hang Squat Snatch (115/75) (RX+135/95)
8 T2B
Cashout– 500m row for Time and Pull-up Complex
Shoulder/ back stretches/
Strength
Split Jerks
3-3-3-3-3
WOD
20min AMRAP
400m run
6 HSPU’s / 5 wall walks
2 Rope Climbs
20 KBS (53/35)
Strength
Back Squat
10-10-10-10-10
WOD
3-4-5-6-7-6-5-4-3
Squat Cleans (155/95)
Burpees over Bar
DU’s (3x)
18:00min time cap
Cashout– Strict banded C2B pull-ups
Hip Mobility
Dynamic Warm up
Strength
Front Squats
3-3-3-3-3
WOD
6:00min AMRAP
3 Hang Power Cleans (185/105)
6 Pull-ups
3:00min rest (must run 200m)
6:00min AMRAP
5 Burpees
10 WB (20/10)
Strength
Bench Press
10-8-6-4-2
AHAP
Work to a heavy 2
WOD
3RFT
1min of Power Snatches (95/65)
1min of Ring push-ups
1min of Slam balls (20/10)
1min of DU’s
1 min rest
Cashout– 30 OH tricep ext/ 30 dips
Strength
Cleans
2×3 @ warm-up, 3 @ 65%, 3 @ 75%, 3@ 80% 3+ @ 85%
WOD
18-15-12-9-6-3
DL (225/155)
Box Jump overs (20/14)
WBSU’s (20/14)
Cashout– Mobility
Gymnastic Warm-up
Strength
3×10 strict pull-ups
3×10 kips off rig
10 sec pull-up hold (chin over Bar)
10 ice cream makers
WOD
12:00min AMRAP
Run 200m (with WB 20/14)
3 Bar Muscle ups
15 Burpees
Strength
OHS
5-5-5-5-5
WOD
6 RFT
7 Push Jerk (155/95)
15 Air Squats
20 KBS (62/35)
Cashout– 20 Ring Dips
Warm-up- Dynamic/ Group BB
Strength
Cleans (squat)
5 @ warm-up
5 @ 65%
5 @ 70%
5 @ 75%
5+ @ 80%
WOD
6 RFT
3 Power Snatches (135/85)
5 T2B
7 Back Squats (135/85)
Cashout– 100 DU’s for Time
