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4 sets
3-5 weighted pull ups
Rest 1:00
Max rep strict pull up
Rest 1:00
20 walking lunges with plate overhead
WOD
For time
Row 40 cal
40 push ups
40 KB swing
400 m run
EMOM 24
1- 12-15 wallballs 20/14
2- 10 burpees
3- 12-15 KB swings 53/35
WOD
3 RFT
12 alt KB snatch 53/35
24 push ups
Strength
Front Squat
5@65%
4@75%
3@80%
2@85%
1@90%
1@95%
4@AHAP
Wod
Amrap 12
12 back squats 115/75
200 m run
* from the floor
Skill/gymnastics
2 sets
:60 muscle ups
:60 rest
:60 pistols
:60 rest
:60 strict HSPU
:60 rest
:60 strict supinated pull ups
:60 rest
:60 hollow hold
:60 rest
WOD
For max reps
EMOM 9
:30 toes to bar
:30 dubs
:30 ring dips
Athletes can only work the first :30 of each movement!
Cash out
30-20-10
Superman
Sit-ups
Olympic
Build to heavy complex
1- high hang clean
1- hang clean
1- clean
WOD
For time:
Row 500/450
At the 4:00 mark then
30 barbell man makers 95/65
Deadlift
Push up on bar
Cluster
Strength
Sumo-deadlift
5×5
WOD
Teams of 3
1200 meter
Farmers carry AHAP w/ KB’s
Overhead plate walk 45/25
Sandbag front rack carry
Each athlete will be doing 1 of the above, and can switch as they like!
Olympic
20 min
Build to heavy complex
1 high hang snatch
+
1 hang snatch
+
1 snatch
WOD
3 sets for max reps
:60 row for cal
:60 rest
:60 push up
:60 rest
:60 slamballs 30/20
:60 rest
:60 wall balls 20/14
:60 rest
3 sets for quality
30′ handstand walk
20 candlesticks
15 supinated ring row
WOD
15 min amrap
5 muscle up
10 power clean 155/105
15 box jumps 24/20
“Crawl”
Strength
Back squat
6@65%
5@75%
4@80%
3@85%
2@90%
10@70-75%
WOD
6RFT
6 thruster 105/75
6 lat over bar burpees
Strength
Push press
Build to 1RM
WOD
Amrap 20
5 strict HSPU
15 KB swings 53/35
30 dubs
