WOD

Front Squats 5 x 5 *3 second pause Superset with Double KB bent over row 12 reps WOD 3 rounds for time 40 KB swings 24/16 30 pistols 20 burpees

12 min EMOM Odd – 6 push jerks & 12 box jumps Even – 15 burpees 15 min AMRAP 10 pull ups 15 HR push ups 20 air squats 1 gate run

Strength 1. Stiff legged deadlift 5 x 15 2. 6 ring muscle ups / 10 pull ups / 15 ring rows WOD 1 min – burpees 1 min – box jump overs 24″/20″ 2 min – burpees 2 min – box jump overs 24″/20″ 3 min – burpees 3 min – box jump overs 24″/20″ […]

Strength Supersets 1. Back squats 5 x 7 at 75% 2. Weighted bridges 1 min add weight to back WOD “Randy” 75 snatches for time 35/25

Strength Supersets 1. Back squats 5 x 7 at 75% 2. Weighted bridges 1 min add weight to back WOD “Randy” 75 snatches for time 35/25

EMOM 15 mins 1st – 3 strict press + 6 push press 2nd – 60 double unders 3rd – 12 chest to bar WOD 15 min AMRAP 30 KB swings 32/20kg 1 gate run 30 KB lunges

Front Squats 75% 10RM 21 – 18 – 15 – 12 – 9 – 6 – 3 reps *Rest 30 secs between sets WOD 3 rounds for time 15 HSPUs 21 HR push ups 27 box jumps

Back Squats 5 x 7 at 75% WOD 4 gate runs 30 thrusters 40/25 20 toes to bar 30 box jumps 3 gate runs 30 thrusters 20 toes to bar 30 box jumps 2 gate runs 30 thrusters 20 toes to bar 30 box jumps

Gymnasty 101 5 sets Level 1 Max muscle ups starting from eccentric Level 2 # strict ring pull ups + # jumping muscle up and dip Level 3 Chin over bar hold + ring dip holds WOD 12 min AMRAP Annie In remaining time Max burpee box jumps

3 rounds 1 min on, 30 sec off – Row – Rope climb – Pistols – KB swings WOD Time cap = 15 mins 2 rounds 3 gate runs Rest 1 min 2 gate runs Rest 45 sec 1 gate run Rest 30 sec