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SKILL

Rope Climbs

WOD

4 Rounds / 4min AMRAP

5 x Thrusters

6 x Bar facing burpees

10x MB Situps

1min rest

Score completed rounds only

 

STRENGTH

Back squat (WENDLER)

Max strict TTB

WOD

2x P/Cleans

2x Pullups

4x P/Cleans

4x Pull ups

6x P/Cleans

6x Pull ups….

7 min Time Clap

SKILL

Ring press ups

WOD

5 rounds

400m run

2min rest

Running Clock

Total time

STRENGTH

Strict Press 3 x 5

Max Strict Pullups x 3

WOD

5 Rounds

10 x Dynamic Pressups (Plate)

10 x Floor wipers

10 Mount Climbers

TRIPLES RELAY

Row 250

20 Snatch KB

10 STOH

5 Burpee Pullups

200m Log Run

5 Rounds

SKILL

Deadlift Wendler

WOD

10min AMRAP

6 x TGU

10 x Russian Swings

50m Farmers Walk

FINISHER

5 x sled pushes  AFAP

 

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