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WOD
In pairs – 1 work, 1 rest
8 rounds – 3 min AMRAP
12 pull ups
7 burpees
12 DBL KB Clean & jerk
7 Burpees
12 DBL KB box step ups
RX  20/16   INT  16/12  BEG  12/8
SKILL / STRENGTH
*to be done after WOD
3 rounds of
1 min weighted plank hold
1 minute rest in between
WOD
15 min AMRAP
30/22 Air bike cals
30 power cleans
20 bar facing burpees
20 front squats
10 C2B/Pull ups/Ring rows
10 Bar MU/Pull ups
RX  50/35   INT  45/30   BEG 30/25
SKILL / STRENGTH
*to be done after WOD
3 rounds of
1 min weighted plank hold
1 minute rest in between
WOD
15 min AMRAP
30/22 Air bike cals
30 power cleans
20 bar facing burpees
20 front squats
10 C2B/Pull ups/Ring rows
10 Bar MU/ Pull ups
RX  50/35   INT  45/30   BEG 30/25
SKILL / STRENGTH
Bench press E2MOM
6 sets of 3 reps @ 80% of 1RM
WOD
For time
3 rounds
50 wall balls
100 Double unders/200 single skips
RX  9/6
SKILL / STRENGTH
Clean & Jerk E2MOM
6 sets of 1 Hang squat clean +
1 Clean & Jerk  @ 80% of 1RM
(NOT TnG)
WOD
11 min AMRAP
12 DBL KB clean & jerk
8 DBL KB box step overs
200m run
RX  24/16   INT 20/12   BEG  12/8
SKILL / STRENGTH
Ring dip E230MOM
5 set of 3 weighted +
7-10 kipping ring dips
*weight should stay the same
*scale to 5-10 reps per set for those not comfortable with added weight
WOD
For time
3 Rounds
400m Run
21 KB swings
12 Thrusters
RX  24/20   45/30
INT  20/16   40/25
BEG  16/12   30/20
WOD
In pairs
Buy in – 800m run
Then 20 rounds of
10 Wallballs
3 BMU or 5 Pull ups
Cash out – 800m run
Then 7 mins to find heavy Snatch
SKILL / STRENGTH
E230MOM
5 sets of 3 reps @ 80% of 1RM
WOD
For time
4 Rounds of
25 Weighted Sit ups
15 TTB
22 SGL arm DB STOH
RX 9/6    25/15
INT   6/3   20/10
BEG   10/5
*normal sit ups for beginners
SKILL / STRENGTH
EMOM Snatch
0 – 3 mins (4 Rounds)
3 Muscle Snatch
2 mins rest
4 – 7 mins (4 Rounds)
2 Hang power snatch
2 mins rest
8 – 11 mins (4 Rounds)
1 Full snatch
* increase weight as tech allows
WOD
11 min AMRAP
600 m run – buy in
Remaining time
12 Ring dips
9 OHS
RX   55/35    INT 45/30    BEG 35/20
*scale to banded ring sip, HR push ups & Front squats
SKILL / STRENGTH
EMOM
4 Rounds of
Min 1: 5 – 20 Pull ups
Min 2: 50 – 75 DU
Min 3: 3 – 12 Up downs
Members to choose the number of reps but keep consistent
WOD
For time
5 km Row