WENDLER

Deadlifts

GYMNASTIC SKILL

Muscle up Progressions and Practice

10-15 minutes

WOD

As Many Toes to Bar As Possible in 6 minutes

*EMOM complete: 8 Handstand Push ups.

WOD

3km Run 

-Then-

8 minutes to find your:

2RM Overhead Squat

WENDLER

Bench Press

WOD

"The Chief"

A.M.R.A.P in 3 minutes of:

3 Power Cleans - 60/40kg

6 Push ups
9 Air Squats

1 minute rest

*5 Sets for max reps

WENDLER

Back Squat

WOD

35/25 Calorie Assault Bike

800m Run

30 Kettle Bell Swings - 32/24kg

20 Burpees Over the Bar

For time.

WOD

E.M.O.M for 30 minutes.

Odds: 1 Strict shoulder Press (1-9 minutes)

         1 Push Press (11-19 minutes)

         1 Push Jerk (21-29 minutes)

Evens: 2 Power Snatches

*All weights should be challenging.

*Ascending weight on everything.

WENDLER

Deadlifts

WOD

"Team of 3"

2km Row

10 minute rest

4km Assault Bike

WENDLER

Bench Press

WOD

6 rounds for time of:

11 Shoulder to Overhead - 50/35kg

10 Pull ups

WENDLER

Back Squat

WOD

A.M.R.A.P in 4 minutes of:

400m Run

15 Burpees Over the Bar

Max Rep Power Cleans - 60/40kg

4 minutes rest

A.M.R.A.P in 4 minutes of:

400m Run

10 Burpees Over the Bar

Max rep Power Cleans - 70/50kg

4 minutes rest

A.M.R.A.P in 4 minutes of:

400m Run

5 Burpees Over the Bar

Max Rep Power Cleans - 80/60kg

WENDLER

Shoulder Press

WOD

A.M.R.A.P in 13 minutes of:

20 Overhead Squats - 40/30kg

100m Run

20 Thrusters - 40/30kg

100m Run

20 Front Squats - 40/30kg

100m Run

GYMNASTIC STAMINA

2 rounds of:

1 minute Max rep Toes to Bar

2 minutes rest

WOD

E.M.O.M for 16 minutes:

Odds: 1-5 Muscle ups

Evens: 10 Box Jumps - 30/24"

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