OLY

Build to a heavy 3

Hang Power Snatch

8 minutes.

WOD

4 rounds for QUALITY.

20 GHD Sit ups

12 Stiff Leg Deadlifts

8 Shoulder Press'

6 Bulgarian Split Squats (each leg)

STRENGTH

Weighted Pull up - 2/2/1/1/1

WOD

E.M.O.M for 14 minutes.

Odds: Strict Dips (Ring)

Evens: Strict Pull ups

*Choose a number that will challenge you by minute 9-10.

WOD

4 rounds of :40 seconds ON, :20 seconds OFF:

Box Jumps - 24/20"

Russian Twists - 10/5kg

Wall Ball Shots - 20/14lb

Row/ Ride

CORE

Complete as much as you can of the following sequence:

HOLLOW HOLD

:10 sec ON, :50 sec OFF

:20 sec ON, :40 sec OFF

:30 sec ON, :30 sec OFF

:40 sec ON, :20 sec OFF

:50 sec ON, :10 sec OFF

:60 sec ON

E.M.O.M - 10 Min

1 Power Clean

1 Push Jerk

*You chose the weight.

WOD

5 rounds of:

Max Rep Bench Press - Body Weight/75% of Body Weight

Max Ring Rows

3 minute rest.

E.M.O.M - 10 minutes

Odds: 2 Deadball to Platform

Evens: 1-5 Triple Unders

WOD

"Teams of 3"

A.M.R.A.P in 25 minutes of:

200m Run (each)

60 Calories

60 Thrusters - 30/20kg - 40/30kg - 50/35kg - 60/40kg

GYMNASTIC SKILL

Handstand/Headstand practice

WOD

21/15/9 of:

Pull ups

Box Jumps - 24/20"

Handstand Push ups
 

STRENGTH

Back Squat - 5/3/3/1

*All sets above 87%

WOD

A.M.R.A.P in 9 minutes of:

60m Run

4 Power Snatches - 50/35kg

8 O/H Squats - 50/35kg

STRENGTH

Bench Press - 5/3/3/1

*All sets above 87%

WOD

"Glen"

30 Clean and Jerks - 60/40kg

1 Mile Run

10 Rope Climbs

1 Mile Run

100 Burpees

For time..

GYMNASTIC SKILL

EMOM - 10 mins

Odds: 5 Muscle up Kips

Evens: 1-5 Muscle ups

WOD

200m Run

30 Air Squats

30 Sit ups

30 Hand Release Push ups

200m Run

Then 2 rounds of:

15 Air Squats

15 Sit ups

15 Hand Release Push ups

Then, 200m Run

Then 3 rounds of:

10 Air Squats

10 Sit ups

10 Hand Release Push ups

STRENGTH

3 rounds of:

Deadlifts

Min 1: 3@80%

Min 2: 3@83%

Min 3: 3@85%

Min 3: Rest

WOD

"Partner WOD"

30 Deadball Cleans

60 Wall Ball Shots - 20-10'/14lb-9'

30 Double Deadlifts - 120/90kg

60 Wall Ball Shots - 20-11'/14-10'

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