Strength/Skill: 3 rounds of bar bent over lateral rows and 10 ab roll outs
WOD: 4RFT
10 K2E
15 DB Jerks (40/30)
20 DB lunges
Strength/Skill: 3 rounds of bar bent over lateral rows and 10 ab roll outs
WOD: 4RFT
10 K2E
15 DB Jerks (40/30)
20 DB lunges
Skill: 5-5-5-5 touch and go deadlifts at 75%
WOD: Run 400m
50 DUs
50 Mountain Climbers
Run 800m
50 DUs
50 Mountain Climbers
Run 400m
Strength/Skill: 5-5-3-3 Thrusters
WOD: 4RFT
10 shoulder presses (115/75)
Run 100m
10 Hang Snatches
Run 100m
10 Front Squats
Strength/Skill: Kipping work and rope climbs
WOD: 800m run then:
10-9-8-7-6-5-4-3-2-1
DL (185/125)
HRPU
Strength/Skill: 3 rounds of 10 DB clean and jerks, 10 DB bent over rows and 30 second hollow rock
WOD: 10 rounds
5 pull ups
10 burpees
Then 20 box jumps
Strength/Skill: 5×5 Tempo Back Squats 31×1
WOD: 50 DUs
20 squat cleans (135/95)
20 T2B
20 jerks
20 v-ups
20 back squats
Run 200m
Strength/Skill: 1RM Push Press
WOD: 12 min AMRAP
15 foot handstand walk (scaled 5 inch worms)
Run 100m
10 ring dips
20 DUs
Strength/Skill: Bench Press 5 x 3 (75-80%)
WOD: Tabata
Lunges
Wall Balls (20/14)
Box Jumps (24/20)
Skill/Strength: 1RM Deadlift
WOD: 3 RFT
Run 200m w/wallball (20/14)
20 medball cleans
10 SDHP (115/75)
Strength/Skill: 10 KB strict presses and 30 v-ups for 3 rounds
WOD: 4 min AMRAP
20 KBS
20 DUs
Rest 2 mins
4 min AMRAP
5 squat snatches (115/75)
10 DB step ups (30/20)