WOD

SKILL: Handstand & handstand walk practice WOD: AMRAP in 20 7 thrusters @ 115/75 14 KB Swings @ 24/16 kg 7 pull ups

LIFT: Back Squat – 3 x 5 @ 80% 5RM WOD: 4 Rounds 15 Box Jump 2 24/20 400m Run

LIFT: Power Snatch – 1 RM WOD: 30-20-10 DB Thrusters @ 35/20 T2B

SKILL: max height box jump WOD: 2 Rounds 20 KB Swings @ 32/20 kg 15 Burpees 10 pull ups 15 lunges per leg 20 sit...

LIFT: Power clean – 1 RM WOD: 3 Rounds 60 sec plank 30 Hollow rock 10 strict T2B 400m Run

LIFT: OH Squat – 1 RM WOD: 100 Double under’s – 80- 60 – 40 – 20 10 Wall ball @ 20/14 – 20 –...

SKILL: 100m sprint relays WOD: AMRAP in 12 12 Power cleans @ 95/65 8 Barbell front rack lunges 4 Push press

LIFT: Front Squat – 1 RM WOD: Partner’s – similar strength – 1 person working 2 Rounds 50 Cal Assault Bike 100 Alt. DB Snatch...

LIFT: Press – 1 RM WOD: 4 Rounds 20 Back squat @ 135/95 400m Run

SKILL: Pull ups 54-3-2-1 (C2B or weighted if you got them) WOD: 10 to 1 Ball slams @ 20/15 Sprawls *After Rounds 8-6-4-2 Run 200m*