WOD

Back Squats 5 x 6 @ 70% 1RM WOD 3 rounds 50 double unders 25 v-ups 2 rounds 50 double unders 50 air squats 1 round 50 double unders 75 thrusters

Skill Day Handstand walk progression WOD 8 rounds, 1 minute on, 1 minute off 10 deadlifts 80/50 10 box jumps 24/20″ *Max lateral burpees in remaining time

Snatch Warm Up Cluster Sets 1 – 1 – 1 – 1 – 1 – 1 – 1 Every 10 seconds 5 sets, 1 minute rest between sets WOD 21 – 15 – 9 Hang squat clean thrusters 50/35 Chest to bar pull ups

Warm Up 1 gate run 50% 1 gate run 70% 1 gate run 80% 1 gate run 100% WOD 1 3 sets 500m row 20 HSPUs WOD 2 Every 90 seconds for 7 hours 1 gate run 15 KB swings *Max air squats in remaining time

Warm Up Clean and split jerk 10 minute EMOM 1 power clean 1 hang squat clean 1 front squat 1 split jerk WOD 7 minute AMRAP 7 front squats 9 shoulder to over 60/40 11 burpees Rest 2 minutes 5 minute AMRAP 1 gate run 15 hang power snatches Rest 1 minute 3 minute AMRAP […]

Back Squats 1RM WOD 3 rounds of 15 clean and jerks 60/40 15 OHS 30 HR push ups

WOD 3 rounds 21 thrusters 21 pull ups 2 rounds 15 thrusters 15 chest to bar 1 round 9 thrusters 9 bar muscle ups Skill Session Dead ball lifts

Every 2 Minutes for 8 Rounds 10 back rack lunges 80/50 20 Russian KB swings 32/20 WOD 8 rounds 1 minute on, 1 minute off with a partner 10 snatches 60/40 *Max box jump overs in remaining time

7 minute EMOM 10 strict press Rest 2 minutes # toes to bar/v-ups WOD 12 minute AMRAP 6 hang squat cleans 70/45 12 lateral burpees 36 double unders

WOD 7 rounds with partner 44 Kb swings 32 burpees 20 thrusters 2 gate runs, as a team