STRENGTH

E.M.O.M x 12 minutes

Odds: 3 Front Squats

Evens: 6 Back Squats

*All sets @66% of 1RM Back Squat

WOD

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

Buy in - 30 Pull ups

then,

8 Dumbbell Hang Power Clean and Press - 15/10kg

12 Box Jump Overs - 24/20"

8 Dumbbell Hang Power Clean and Press - 17.5/12.5kg

12 Box Jump Overs - 24/20"

8 Dumbbell Hang Power Clean and Press - 22.5/15kg

12 Box Jump Overs - 24/20"

8 Dumbbell Hang Power Clean and Press - 25/17.5kg

12 Box Jump O...

STRENGTH

Bench Press - 4/4/4/4/4-6

*All sets @80%

*Last set challenge for extra reps

WOD

30 Toes to Bar

40 Deadlifts

50 Burpees Over the Bar

1km Run

For time.

STRENGTH

Deadlifts - 4/4/4/4/4-6
*All sets @80%

*Challenge for extra reps on the last set.

WOD

5 rounds for time of:
16 Kettlebell Swings - 24/16kg

200m Run

16 Wall Ball Shots - 20/14lb

:60 second rest

PRACTICE

5 sets of:

Max Handstand Walk

then, 4 sets of:

3-12 Strict Dips (Ring Dips)

1-2 Rope Climbs (Legless)

WOD

A.M.R.A.P in 7 minutes of:

2/4/6/8/etc... Pistol Squats

6 Handstand Push ups

STRENGTH

Deadlifts - 5/5/5/5-8
*All sets @75%

*Challenge for extra reps on the last set.

WOD

In a 7 minute window find your 5RM Strict Shoulder Press

Straight into:

In a 7 minute window find your 5RM Push Press

2 minutes rest, then:

On The Minute

1: 7 Hang Squat Cleans + 1 Jerk

2: 6 Hang Squat Cleans + 2 Jerks

3: 5 Hang Squat Cleans + 3 Jerks

4: 4 Hang Squat Cleans + 4 Jerks

5: 3 Hang Squat Cleans + 5 Jerks

6: 2 Hang Squat Cleans + 6 Jerks

7:...

PRACTICE

5 sets NOT FOR TIME of:

1 Jump onto rope & J-Hook (aim to get the J-Hook as high as you can)

6 Burpee Box Jump Overs (smooth & even)

2 Muscle ups (no chicken wing)

10 Box Jump Overs (smooth & even)

WOD

10 rounds for time of:

100m Run

1 Rope Climb

STRENGTH

Bench Press - 5/5/5/5/5-8

*All sets @75%

*Last set challenge for extra reps

WOD

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

10 Handstand Push ups

16 Hang Power Snatches - 35/20kg

Max Calories

3 minutes rest

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

10 Handstand Push ups

14 Hang Power Snatches - 40/27.5kg

Max Calories

3 minutes rest

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

10 Handstand Push ups

12 Hang Power Snatches - 45/32.5kg

Max Calories

3 minutes rest

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

10...

STRENGTH

E.M.O.M x 12 minutes

Odds: 3 Front Squats

Evens: 6 Back Squats

*All sets @63% of 1RM Back Squat

WOD

20 Back Sqauts - 40/30kg

15 Shoulder to Overhead - 40/30kg

10 Pull ups

20 Front Squats - 30/20kg

15 Shoulder to Overhead - 30/20kg

10 Pull ups

20 Overhead Squats - 20/15kg

15 Shoulder to Overhead - 20/15kg

10 Pull ups

Round 2

20 Back Squats - 50/35kg

15 Shoulder to Overhead - 50/35kg

10 Pull ups

20 Front Squats - 40/30kg

15 Shoulder to Overhead -...

WOD

1km Run

100 Double Unders

800m Run

80 Double Unders

600m Run

60 Double Unders

400m Run

40 Double Unders

200m Run

20 Double Unders

For time.

CORE

3 sets of:

20 GHD Sit ups

10 Suitcase Deadlifts (each side)

PRACTICE

E.M.O.M x 10 minutes

Odds: 3 Superman/Hollow/Push on Bar

Evens: 1-5 Muscle ups OR Pull ups

WOD

"Chelsea"

E.M.O.M for as long as possible complete:

5 Pull ups

10 Push ups

15 Air Squats

Capped at 30 minutes.

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