OLYMPIC LIFTING:

CLEAN & JERK EMOM 2 REPS @ 75% 1RM

WOD:

5 MIN MAX BURPEES OVER BAR

4 MIN MAX FRONT SQUATS 95/65#

3 MIN MAX PULL UPS

2 MIN MAX AB MAT SIT UPS

TOTAL REPS IS YOUR SCORE

ON RAMP:

Dead Lift

Kipping Jumping Pull-ups Walking lunges

3 rounds for time: Run 200m Lunge 30 ft 10 jumping pull-ups

Strength: back squat 5×3 heavy

Mini wod- 2 min handstand hold, 25 air squats, 10 strict pullups x 2rds

“Status Stuff”5 db snatch left, 5 db squats left, 5 db snatch right, 5 db squats right x amrap 9 min (or kettlebell)

On ramp

200m run

15, 12, 9 reps

Squat

Pushups

Pull ups

200m run

STRENGTH: 5X3 DEADLIFT @ 80%

SKILL WOD:

1MIN DBL UNDERS, 1MIN PLANK, 1MIN HANDSTAND HOLD, 1MIN DBL UNDERS

WOD:

40 KB SWINGS

40 GOBLET LUNGES

30KB SWINGS

30 GOBLET LUNGES

20 KB SWINGS

20 GOBLET LUNGES

ON RAMP:

Shoulder press with PVC

Shoulder mobility circuit Shoulder Press out of rack Knee to elbow progression

3 rounds for time: 300 M Row (SDHP) 5 KTE 10 barbell push press One groups will rest while 2nd group goes for each Round

STRENGTH: 5X3 @ 80% BENCH PRESS

WOD:

“ISABEL”

30 SNATCHES FOR TIME 135/95# (ANY STYLE)

CORE:

50 HOLLOW ROCKS

ON RAMP:

Dead Lift

Rower (SDHP) Thruster

Total Time (add intervals): Row 200m (SDHP) 10 Thrusters (45/15 or PVC) Time each interval (one person rests while partner goes)

3 times each (approx 3 min rest)

STRENGTH: BACK SQUAT 5X2 @75%

SKILL WOD:

4 ROUNDS OF TABATA EACH (TOTAL OF 8 ROUNDS)

HSPU (WORK THE KIP)

PISTOLS

WOD:

4 ROUNDS FOR TIME:

14 THRUSTERS 115/80#

24 HR PUSH UPS

6 MUSCLE UPS (SCALED= BURPEE (WITHOUT PUSH UP) PULL UPS)

CORE:

45 WINDMILLS

ON RAMP:

DROM (dynamic range of motion) Squat Ring Row Push-up

For Time: 200m Run 15-12-9 squat/push-up/ring row 200m Run