Warm up
30 single unders
10 mt climbers
5 inch worms
8min AMRAP 2x DB
12 DL
9 Hang Cleans
6 Push jerk
2min rest
6min AMRAP
15 ring row
15 box dips
15 push ups
2min rest
4min AMRAP
9 Thrusters
9 pull ups
2min rest
2min AMRAP
Burpees
Skill wod
3 sets
10/10 single arm DB Press
1min hollow hold
5 hanging windshield wipers
For time
3 rounds
400m run
17 Burpees
7 muscle ups (14 C2B, 18 pull ups)
10 min Shoulder and back mobility
Snatch DL
4×8 @ 80% of DL
Snatch High Pulls
4×5 @ 95% of Snatch
Strength
15min to complete
6 sets of
2 Power Snatches
3 OH Squats
Between 65-80%
9min ascending ladder
1-2-3-4-5-6-7-8-9-10…
Power Snatches 95/65
2-4-6-8-10-12-14-16-18-20…
Box jump overs
6min partner 6
10 jumping jacks
10 mt climbers
5 Vet jumps
5 bottom of burpee
5min Amrap
15 wall balls
10 KB G2OH
5 burpees
2min rest
5min Amrap 2x DB
5 curls
5 press
10 Thrusters
2min rest
5min Amrap
30 Dubz
100m run
2min rest
5min Amrap
7 cal bike
7 slam ball
7 t2b
Core 1 rd 50 on/10 off
v-up hold
Alt v-up toe touch
v-ups
cherry pickers
hips raises
straight leg sit ups
crunched heel taps
Russian twist
Hallow hold hallow rocks
10 min leg and core warm up
Front Squat
4×8 @ 80%
Clean Complex
6 @ 80% of Power clean
2 Hang Power clean + 1 Full clean
Skill wod
3x
1min handstand hold
10 Pistols (3 second pause at the bottom)
10/10 single arm DB bent over rows (ahap)
Every 6min for
3 rounds
100 Dubz
30 wall balls
30 KBs
Teams of 2
26min amrap
16 Squat clean 135/95
20 Burpee Box Jumps 24/20
400m run (both partners)
16 thrusters 135/95
20 Burpee pull-ups
50 cal row or bike
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