STRENGTH

Bench Press - 1/1/1/1/1/1

*All sets above 90%

WOD

"Squat Clean Ladder"

10 @ 42.5/30kg

8 @ 50/35kg

6 @ 60/42.5kg

4 @ 70/50kg

2 @ 80/55kg

1 @ 90/60kg

1 @ 100/65kg

For time.

Time Cap: 10 minutes

WOD

"Loredo"

6 rounds for time of:

24 Squats

24 Push ups

24 Walking Lunge Steps

400m Run

GYMNASTIC SKILL

1-5 Muscle ups

E.M.O.M for 10 minutes.

WOD

4 rounds of:

6 Power Snatches - 50/35kg

6 Handstand Push ups

-Then 200m Run-

3 rounds of:

8 Power Snatches - 42.5/30kg

8 Handstand Push ups

-Then 200m Run-

2 rounds of:

10 Power Snatches - 35/25kg

10 Handstand Push ups

-Then 200m Run-

STRENGTH

Deadlift - 2/2/2/2/2

*All sets above 80%

WOD

"Fran"

21/15/9 of:

Thrusters - 42.5/30kg

Pull ups

WOD

Run 2km

50 Box Jump Overs - 24/20"

Run 1.5km

30 Burpees

Run 1km

10 Burpee Box Jump Overs - 24/20"

EMOM - 14 mins

Odds: 1 Power Clean (ascending weight)

Evens: 15 Wall Ball Shots - 20/14lb

WOD

E.M.O.M - 10 mins

3 Power Cleans - 65/45kg

3 Front Squats - 65/45kg 

3 Shoulder to Overheads - 65/45kg

WOD

40 Cal

40 Kettle Bell Swings - 24/16

400m Medicine Ball Run - 9/6kg

800m Run

80 Air Squats

80 Double Unders

For time.

STRENGTH

Bench Press - 2/2/2/1/1/1

*All sets above 85%

WOD

1km Run

50 Thrusters - 20/15kg

30 Pull ups

For time.

SQUAT SNATCH

2@70%

2@75%

2@80%

1@85%

1@90%

1@90%

WOD

100m Run

21 Deadlifts - 60/40kg

100m Run

18 Deadlifts - 80/55kg

100m Run

15 Deadlifts - 90/65kg

100m Run

12 Deadlifts - 100/75kg

100m Run

9 Deadlifts - 110/85kg

100m Run

6 Deadlifts - 120/90kg

GYMNASTIC STAMINA

4 rounds of:

4 Strict Pull ups

5 Pull ups

6 Toes to Bar

Rest as needed between sets.

WOD

5 rounds with the following reps for time.

10/8/6/4/2 - Ring Dips

24 Sit ups

12 Hand Release Push ups

1 minute rest