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Performance
4 sets
Weighted C2B Chin-ups X 3
Handstand Walk X 50′
(partner assistance if needed)
L-sit X :60
WOD
3 X AMRAP 4
10 KB SDHP 70/53
15 Box Jumps
20 Push-ups
Rest :60 between
Performance
20 min
Est 1 RM
Pause Back Squat
32X0
Slow :03 descent
:02 pause at the bottom
WOD
“Jackie”
Row 1000m
50 Thruster 45/35
30 Pull-ups
Performance
Bench Press
24 min
Build to 2RM
WOD
AMRAP 12
6 Strict HSPU
9 Ring Dips
12 Toes to Bar
Performance
5 sets
Shoulder Press X 3
Rest :45
Toe to bar X 10-15
Rest :90
WOD
For Time
1000m Row
800m Run
Performance
Endurance – Run 1 Mile
WOD – 5 Rounds
:60 alt pistols
:60 rest
:60 HSPU
:60 rest
:60 box jumps
:60 rest
:60dubs
:60 rest
Performance
5RFT
15 Deadlift
12 Hang Power Clean
9 Front Squat
6 Shoulder to Overhead
135/95
Performance / Fitness
5 sets
Front Squat X 6-8
Ring Push-ups X ME
WOD
4 Sets for reps
:45 Burpees
:45 Rest
:45 Sit-ups
:45 rest
Performance
Snatch technique
Work to a heavy single with perfect form
WOD
5 RFT
3 Snatch 135/95
12 Pull-ups
Performance / Fitness
KB Walking Lunges
5 x 20
Then
KB Floor Press
3×8
WOD
For Time
Row 40/30 Cal
30 Thruster
Performance 115/75
Fitness KB/DB Thruster
Performance
Split jerk
7 x 3 (Climbing)
WOD
2 rds
:60 Rowing for Calories
:30 Rest
:60 Push Press 115/75
:30 Rest
:60 Burpees
:30 Rest
