WOD:
16.05
A) Back Squat 5 x 4 with 2 sec bottom pause (Build Up)
B) WOD: Every 2 min x 7:
– 10/7 cal Echo Bike
– 8 Russian KB Swings @40/32kg
Time Left = REST
Score = Slowest round
17.05
A) Chin Ups (weighted) 5 x 3
after each set perform 12x banded pull aparts
B) WOD: FOR TIME
– 700m Run
– 30 Burpee Pull Ups
– 400m Run
– 20 Burpee Pull Ups
– 200m Run
– 10 Burpee Pull Ups
18.05
A) ± 10 min Handstand Push Ups practice
B) WOD: 20 min AMRAP
– 10 HSPU
– 12m KB (hold on goblet position) Walking Lunges @1×24/16kg
– 20/15 cal Echo Bike
19.05
A) 3 position power snatch:
– above knee
– below knee
– floor
CAP: 15
B) WOD: FOR TIME
21-15-12-9-6-3
Hang Power Snatch @43/30kg
After each set perform 40 Double Unders
20.05
WOD: 3 ROUNDS
– 30 Wall Balls @9/6kg
– 700m Run
– 20 Alt. DB Snatches @22.5/15kg
– 400m Run
– 10 Box Jumps @30/24”
– 200m Run
21.05
PARTNER WOD
FOR TIME:
– 120/90 cal Echo Bike
– 100 Single Arm DB Hang Power Clean and Jerk @22.5/15kg
– 100 Push Ups
– 100 Sit Ups
– 20 Rope Climbs
– 120/90 cal Echo Bike
22.05
A) ±12 Bar Muscle Up practice
B) WOD: 8 ROUNDS
– 3 Bar Muscle Ups
– 5 Deadlifts @120/80 kg
STRENGTH:
16.05
Deadlift 4×4
Shoulder press 4×4
Optional: Strict pull ups
Advanced: Towel pull ups
18.05
Back squat 6×6
Bench Press 6×6
Back squat 50% of todays max 6 Reps
Optional: GHD Sit ups
WEIGHTLIFTING:
17.05
Power Clean+ Push Press 1+3
Power Position Clean 3 Reps
Front Squat 3×3 with pause
19.05
Power Position Snatch 3 reps
Snatch Pull 5×5
Oh Squat 5×5
