Strength/Skill: OHS 5×3 and complete 10 russian twists between sets
WOD: Complete 1 time through pushing hard. 10 min time cap or AMRAP (if you complete under 10 mins start back with presses and use the rest of the time to complete a second round).
10 strict presses (95/65)
15 OHS
20 push presses
25 front squats
30 push jerks
35 back squats
Strength/Skill: Box back squats 5 x 5
WOD: 4RFT
Run 400m
15 v-ups
9 burpees
Open WOD 20.3
For time:
21 deadlifts, 225/155 lb.
21 handstand push-ups
15 deadlifts, 225.155 lb.
15 handstand push-ups
9 deadlifts, 225/155 lb.
9 handstand push-ups
21 deadlifts, 315/205 lb.
50-ft. handstand walk
15 deadlifts, 315/205 lb.
50-ft. handstand walk
9 deadlifts, 315/205 lb.
50-ft. handstand walk
Time cap: 9 min.
Scaled 135/95 and hand release push ups first 21-15-9
Then 185/135 and 50′ bear crawl second set of 21-15-9
Strength/Skill: Handstand walks and bar muscle up work
WOD: EMOM for 18 mins
Mins 0,3,6,9,12,15 – Run 100m
Mins 1,4,7,10,13,16 – 10 Box Jumps
Mins 2,5,8,11,14,17 -10 KBS (70/53)
Strength/Skill: 3×5 tempo front squats
WOD: Every 4 min for 5 rounds
20 wallballs
10/8 calorie row
5 full cleans at 70% of your 1RM
Strength/Skill: 1RM bench press
WOD: 21-18-15-12-9-6-3
jumping lunges
burpees
sit-ups
Strength/Skill: 1RM squat clean
WOD: 4RFT
20 ball slams
400m run
5 HSPUs
*20 min time cap
Strength/Skill: 3 rounds of 10 ring dips and 10 GHD sit ups
WOD: EMOTM for 15 mins
1 power clean
1 hang power clean
1 push press
WOD:
3 rounds
10 back squats (155/105)
30 DUs
30 Mountain Climbers
Rest 1 min
After round 3 rest additional 3 mins
3 rounds
12 deadlifts (225/155)
Row 500m
Rest 2 min
After round 3 complete:
20-10-5
air squats
push ups
Strength/Skill: 3 rounds of renegade rows and down and back overhead walking lunges
WOD: 6 min AMRAP
5 C2B Pull-ups
10 KBS (53/35)
20 Goblet Squats
Rest 2 mins
6 min AMRAP
20 DB snatches (50/35)
10 box jumps (24/20)
5 T2B