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SKILL / STRENGTH
Deadlift
5 sets of 10 reps
*resting 2 minute between sets
RX  120/80
INT  100/60
BEG  60/30
*weights are indicitive – scale as needed
* increase weight as tech allows
WOD
For time
60/40 cal bike
40 KB Swings
25 burpee box jump overs
RX  32/24    24/20
INT  24/20   24/20
BEG  16/12   20/16
SKILL / STRENGTH
TTB
5 sets of 3 strict TTB +
10 kipping TTB
*scale to Straight leg raises,
hanging knee raises
*no dropping off bar
WOD
15 min EMOM
For max weight moved
1 Power clean
1 Hang power clean
2 Jerks
SKILL / STRENGTH
Back squat E300m
4 sets of 10 reps @ 65% of 1RM
WOD
For time
30 Strict pull ups
50 Wall balls
15 Strict pull ups
25 wall balls
RX  12/9   INT 9/6   BEG 6/3
* Scale to ring rows if no strict pullups
POWER UP FOR MITO WOD
20 min AMRAP
20 Wall balls
20 STOH
20 KB Swings
20 HR push ups / Knee push ups
20 Sit ups
* 5 burpees at the start of every minute
RX  9/6   60/40   32/24
INT  9/6   50/35   24/16
BEG  6/3   25/15   16/12
** just change around the STOH if the class is large
SKILL / STRENGTH
Pull ups
4 sets of
10 push ups, then into ME pull ups
Rest 2 mins between sets
WOD
15 min AMRAP
50 sit ups (RX – GHD)
50 HSPU
50/40 cal row
50 wallballs
RX  9/6
RX  20/15   INT  15/10   BEG 10/5
SKILL / STRENGTH
Deadlift E130MOM
7 sets of 2 reps @ 60% of 3RM
WOD
11 min AMRAP
10 Deadlifts
10 Bar facing burpees
75 Double unders /150 single skips
RX  10/70   INT 90/60   BEG 50/30
SKILL / STRENGTH
Squat clean EMOM – 5 mins
2 reps @ 60% of 1RM
2 mins rest
Clean and jerk EMOM – 5 mins
1 C & J @ 75% of 1RM
WOD
For time
50 DBL DB Hang clusters
RX  25/15   INT 20/10   BEG 10/5
SKILL / STRENGTH
TTB
4 sets of
20 sec hollow hold, straight into
Max effort TTB (cap 15 reps)
Resting 2 minutes between each set
WOD
21 min AMRAP
4 Rounds
5 Pull ups
10 Push ups
15 Air squats
400m run
SKILL / STRENGTH
Pull ups (15 – 20 mins)
6 sets of 3 reps of weighted pull ups +
3 – 5 non weighted strict pull ups
Resting 2 minutes between set
*scale to 5-10 reps per set for those not comfortable with added weight
WOD
For time
10 Rounds
12 DB Snatch
3 Ring muscle ups or
6 ring dips & 6 ring rows
RX  20/15   INT  15/10   BEG  10/5