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STRENGTH

Kipping, Pull ups, KTE, TTB

WOD

20min AMRAP

Buy In 4 wall climbs

40 Double unders  3:1

20 Box jump overs

60 Double unders

30 KB swings

80 Double unders

40 TTB

100 Double unders

4 Rope climbs

STRENGTH

WENDLER

Bench press 3 x 5

WOD

7min AMRAP

3 x Hangclean to OH

5 x Strict pullups

7 x Hollow rocks

WENDLER

HSPU = Holds/Wallwalks/Negatives

WOD

800m run

10 wall balls

10 slam balls

10 log facing burpees

400m run

20 wall balls, slam balls, log facing burpees

200m run

30 wall balls, slam balls, log facing burps

WENDLER

Back Squat 3 x 5

WOD

7min AMRAP

10 Frontrack lunges

10 KB Snatch

10 MB Situps

SKILL

Max Prone Hold

WOD

“The 300”

25 Pull ups

50 Deadlifts

50 Press ups

50 Box jumps

50 Floor wipers

50 KB Clean & Press

25 Pull ups

STRENGTH

10 min 1 RM Bench

10 min 1 RM Power Clean

WOD

12min AMRAP

KB Push Press  5L   5R

TTB  x10

D/unders x20  (3:1)

SKILL

Max Box Jump

Max Broad Jump

x3 attempts

WOD

“HELEN”

3 rds

400m run

21 KB swing

12 Pull ups

WOD

CROSSFIT TOTAL

1 RM Back Squat  10min

1 RM Strict Press   10min

1 RM Deadlift   10min

Pairs WOD

100 DU

80 Wall ball

60 KB Swings (A)

40 H/R Press ups

20 Burpee pull ups

10 Atlas Stone Cleans  (Heavy Slam Ball)

20 min AMRAP