STRENGTH

Back Squat - 5/5/5

*All sets above 75%

WOD

400m Run

30 Wall Ball Shots - 20/14lb

30 Box Jumps - 24/20"

400m Run

21 Kettle Bell Swings - 24/16kg

12 Pull ups

400m Run

21 Kettle Bell Swings - 24/16kg

12 Pull ups

400m Run

30 Wall Ball Shots - 20/14lb

30 Box Jumps - 24/20"

GYMNASTIC SKILL

1-5 Muscle ups

E.M.O.M for 10 minutes

WOD

10 Calories

1 round of the triplet:

6 Toes to Bar

10 Push ups

14 Air Squats

10 calories

2 rounds of the triplet

10 Calories

3 rounds of the triplet

10 Calories

4 rounds of the triplet

10 Calories

5 rounds of the triplet

For time

STRENGTH

Deadlift

3 rounds of:

Min 1: 3@70%

Min 2: 3@73%

Min 3: 3 @75%

Min 4: Rest

WOD

Clean and Jerk

12@ 50/35kg

10@ 60/42.5kg

8@ 70/50kg

Rest 2 minutes

10@ 60/42.5kg

8@ 70/50kg

6@ 80/60kg

Rest 2 minutes

8@ 70/50kg

6@ 80/60kg

4@ 90/65kg

WOD

"Team Triple 3"

In teams of 3 complete:

3km Row - break as needed

3 Mile Run - together

300 Double Unders - break as needed

STRENGTH

1 Deadlift

E.M.O.M for 10 minutes

*Build to a heavy 1

1 Bench Press

E.M.O,M for 10 minutes

*Build to a heavy 1

WOD

9 Deadlifts - 120/80kg

15 Burpees Over the bar

21 Toes to Bar

15 Burpees Over the Bar

9 Deadlifts - 120/80kg

For time.

STRENGTH

1 Back Squat

E.M.O.M for 10 minutes

Build to a heavy 1

WOD

3 rounds for time of:

75 Double Unders

50 Air Squats

15 Power Cleans - 60/40kg

STRENGTH

Squat Snatch

Min 1: 2@73%

Min 2: 2@76%

Min 3: 2@80%

Min 4: Rest

WOD

0:00 - 3:00min

400m Run

Max Power Snatches - 50/35kg

4:00 - 7:00min

400m Run

Max Wall Ball Shots - 20/14lb

8:00 - 11:00min

400m Run

Max Power Snatches - 50/35kg

12:00 - 15:00min

400m Run

Max Wall Ball Shots - 20/14lb

GYMNASTIC SKILL

3-10 Chest to Bar Pull ups

E.M.O.M for 10 minutes

WOD

A.M.R.A.P in 12 minutes of:

10 Hand Release Push ups

20 Box Jump Overs - 24/20"

2 Muscle ups

STRENGTH

Squat Snatch

3 rounds of:

Min 1: 2 @ 70%

Min 2: 2 @ 73%

Min 3: 2 @ 76%

Mn 4: Rest

WOD

10/9/8/7/6/5/4/3/2/1 - Deadlifts - 100/70kg

1/2/3/4/5/6/7/8/9/10 - Bench Press - 60/40kg

For time.

GYMNASTIC SKILL

E.M.O.M - 10

1-5 mins: 5 Muscle up Kip

5-10 mins: 1-5 Muscle ups

WOD

5 rounds for time:

200m Run

15 Burpees

10 Pull ups

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