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SKILL:

Rope climbs

(Lockoff/Climb/Legless)

WOD1  10 Min EMON

(every 2 min on the minute)

3 x deadlift

2 x power cleans

1 x front squat

1 x shoulder to overhead

BUILD UP TO MAX WEIGHT

3 minutes rest , put gear away

WOD 2. 10 MIN AMRAP

20 x wall balls  9/6 kg

15 x pressups

10 x pull ups

 

 

STRENGTH:

5 x strict Press

60%  65%  70%

WOD

20 -15-10-5

Power snatch  30/40

Bar Facing Burpee’s.

20 – 15 – 10 -5

 

 

STRENGTH:

Deadlift  5×5

60/65/70

WOD: 5 rounds

10 slamballs  20/15

15 situps

50m Farmers carry 24/16

SKILL:

Atlas Stone/Deadball

WOD:

400m run

15 x KB Swing  24/16

15 x Burpees

1min rest (running clock)

FOR TIME!!

STRENGTH

Bench press 3×5 60/65/70

Pendlay 3x 10 3/4 B/W

Fast pull

WOD

10 min EMON

ODD:  10 ring pressup

EVEN:  10 STOH 60/40

Start each round with 3 Hangclean 60/40

WOD

21 Deadlifts

15 power clean

9 clusters

2 rope climbs

21

15 TTB

9 KTE

STRENGTH:
Back squat 3×5
60% 65% 70%
WOD:
15-12-9-6-3
OH squats 42 5/30
Box jump 24/20
Start each round with 20 double unders (3:1)

Teams of Three

400m run

30  C/J   60/40

60 wall Balls

5 Rounds

STRENGHT:

Strict Press

5 @ 75%

3 @ 85%

1  @ 95%

WOD:   7 Rounds

1 x bar complex

– 3 power clean

– 2 front squat

– 1 thruster  60/40

10 x Plyo Pressups on plate 20 / 10

15 x air squats