| SKILL / STRENGTH |
| Power / Full clean ( 20 mins ) |
| In 8 mins |
| Build to a heavy TnG |
| 3 rep Clean & jerk |
| Then |
| 3 x 2 min rounds |
| ME Clean & Jerks |
| Round 1 – 80% |
| Round 2 – 75% |
| Round 3 – 70% |
| Rest 1 minute between rounds |
| WOD |
| For time ( 19 mins ) |
| 5 min AMRAP |
| 15 STOH |
| 15 BMU / C2B / Pullups |
| 2 min Rest |
| 5 min AMRAP |
| 10 STOH |
| 10 BMU / C2B / Pullups |
| 2 min rest |
| 5 STOH |
| 5 BMU / C2B / Pullups |
| RX 60/45 BMU |
| INT 50/35 C2B / Pullups |
| BEG 35/25 Banded pullups / ring rows |
| SKILL / STRENGTH |
| Back squat ( 25 mins ) |
| 1) 3 x 3 min rounds |
| 10 Reps – building weight |
| In between sets |
| 5 Seated high box jumps + 7 DBL DB RDLs |
| 2) 3 x 2 min rounds |
| 5 reps – building |
| In between sets |
| 5 DBL KB SGL Leg RDL – each side |
| 3) 4 min EMOM |
| 3 reps – building |
| WOD |
| Recovery work ( 20 mins ) |
| 5 Rounds of |
| 100m Sled push OR |
| 500m Row OR |
| 30/22 Cal Air bike |
| 2 mins rest between rounds |
| SKILL / STRENGTH |
| Strength work ( 20 mins ) |
| 3 x 3 min Rounds |
| 60 secs on / 30 secs rest |
| Min 1 – ME Low ring press ups / plank hold |
| Min 2 – ME Ring dips / ring support hold |
| OR Chin over bar hold |
| Min 3 – Leggless or footbite rope climb |
| Then in 5 mins |
| 40 Strict ring pullups OR |
| 40 Strict pullups OR |
| 40 Kipping ring pullups OR |
| 40 Ring rows ( body directly under the rings ) |
| WOD |
| For time ( 17 min cap ) |
| 5 Rounds |
| 10 KB Sumo DLHP |
| 15 KB Swings |
| 20 Wall balls |
| 90 sec between rounds |
| RX 32/24 9/6 |
| INT 24/20 9/6 |
| BEG 16/12 6/3 |
| SKILL / STRENGTH |
| Strength work ( 25 mins ) |
| 5 x 4 minute rounds |
| Banded deadlifts |
| 12 reps, 10 reps, 8 reps, 6 reps, 4 reps |
| + |
| 10 Sideways step DBL KB front rack box step overs |
| (Use outside foot to step up onto box) |
| + |
| 10 SGL Arm seated bottoms up press (each side) |
| ** DL start around 60% and building each round |
| WOD |
| For time ( 15 min cap ) |
| 400m DBL DB Farmers carry ** |
| 30 DBL DB Box step overs |
| 30 DBL DB Hang squat cleans |
| 400m SGL DB run |
| RX 22.5/15 INT 20/10 BEG 10/5 |
| **Any drop of the DB on the farmers carry |
| = 5 Press up penalty |
| Any drop of the DB during the other 2 movements |
| = 30 DU/60 single skips |
| WOD |
| Running Clock ( 29 mins ) |
| 5 min AMRAP |
| 12 Thrusters |
| 100m Run |
| 90 sec rest |
| 5 min AMRAP |
| Ascending ladder |
| 1 – 2 – 3 – 4 – 5 – 6 – 7 etc |
| 1 Hang power clean |
| 1 Front rack lunge – each side |
| 90 sec rest |
| 5 min AMRAP |
| 50/40 Cal row / bike OR 400m run |
| Remainder of time |
| ME Burpee TTB or Burpee Pullups |
| 90 sec rest |
| 5 min AMRAP |
| 10 Deadlifts |
| 10 STOH |
| 10 Back squats |
| 90 sec rest |
| 5 min AMRAP |
| ME Lateral bar burpees |
| RX 40/30 INT 35/25 BEG 30/20 |
| WOD |
| Running Clock ( 50 mins ) |
| 0 – 10 mins |
| 1km run |
| Remainder of time – AMRAP of |
| 5, 10, 15 etc ascending |
| Press ups |
| Goblets squats |
| KB Sumo DLHP |
| RX 24/20 INT 20/16 BEG 12/8 |
| 10 – 12 mins rest |
| 12 – 20 mins |
| 4 x 2 min rounds |
| 10 Front rack barbell lunges |
| 10 Barbell push press |
| * Choose a weight you can move without dropping the bar |
| 20 – 26 mins |
| 6 min EMOM |
| Min 1 – 30 -35 sec Hollow hold |
| Min 2 – 40 sec Plank hold |
| Min 3 – 12 Hollow rocks |
| 26 – 36 mins |
| 20 Burpee box jump overs |
| 60 Wall balls |
| 20 Burpee box jump overs |
| RX/INT BEG 6/3 |
| SKILL / STRENGTH |
| Skill work ( 20 – 25 mins ) |
| 15 – 20 mins of continous moving |
| 2 Foot bite Rope climbs |
| ^ Foot bite tech work |
| Kipping or butterfly pullups |
| HSPU or HS Walk work |
| RX |
| Min 1 – 4 TTB + 5 Pullups + 5 C2B |
| Min 2 – 8 -10m HS Walk or 8 – 10 Deficit HSPU |
| Min 3 – 2 Legless rope climbs |
| WOD |
| For time ( 18 min cap ) |
| 4 Rounds of |
| Min 1 – TGU |
| Min 2 – KB Goblet wall sit |
| Min 3 -30 sec Russian KB swings R then L arm |
| Min 4 – ME Row or bike or Ski erg |
| ** Try to work for the whole minute |
| Pick your own weight for KB |
| SKILL / STRENGTH |
| Lifting work ( 20 mins ) |
| in 10 mins |
| Build to a heavy |
| 1 Hang power clean |
| + |
| 1 Power clean |
| + |
| 1 Hang clean |
| + |
| 1 Jerk |
| Then @ 80 – 90% of heaviest weight |
| 7 min EMOM |
| 1 Hang clean + 1 jerks |
| WOD |
| 17 min AMRAP |
| 20 DB Power clean & jerk |
| 200m DB Farmers carry |
| 20 DB Renegades |
| 200m DB Farmers carry |
| 20 DB Box step overs |
| 200m DB Farmers carry |
| 20 DB Squat clean thrusters |
| 200m DB Farmers carry |
| **Any breaks in the farmers carry = |
| 5 Press up penalty |
| All movements are DBL DB |
| RX 22.5/25 INT 20/10 BEG 10/5 |
| SKILL / STRENGTH |
| Strength work ( 22 mins ) |
| 15 min EMOM |
| Min 1 – 5 Banded Deadlifts |
| Min 2 – 10 DBL KB Push Press + |
| Front rack KB hold till 45 secs |
| Min 3 – 10 DBL KB bent over row + |
| Row hold till 40 secs |
| * Deadlifts – try to increase on every load |
| *KB – 24/16 |
| * Contracted at the top of row/pull |
| WOD |
| For time ( 18 min cap ) |
| 3 min AMRAP |
| 3 Thrusters |
| 3 C2B / Pullups / Jumping pullups |
| RX 60/40 INT 50/35 BEG 30/20 |
| 1 min rest |
| 5 min AMRAP |
| 6 Thrusters |
| 6 C2B / Pullups / Jumping pullups |
| RX 50/35 INT 40/30 BEG 30/20 |
| 2 mins rest |
| 7 min AMRAP |
| 9 Thrusters |
| 9 C2B / Pullups / Jumping pullups |
| RX 40/30 INT 35/25 BEG 20/15 |
| SKILL / STRENGTH |
| Pressing work ( 15 mins ) |
| 5 Quality rounds |
| 6 – 10 Unbroken strict or kipping HSPU + |
| 20 sec Handstand hold on last rep |
| INTO |
| 6 -10 Strict pullup – 2 sec hold at top of rep |
| INTO |
| 6 – 10 Ring dips + 30 sec high ring hold |
| WOD |
| For time ( 15 min cap ) |
| Buy in – 30 bar facing burpees |
| THEN |
| 10 – 8 – 6 – 4 – 2 |
| OHS |
| 12 TTB after each round |
| Cash out – 30 bar facing burpees |
| RX 70/50 INT 50/35 BEG 20/15 |