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Swings, Box jumps and runs

Warm up
3x
Runway lunges
8 Jumping squats
8 KB Halos

WOD

21-18-15-12-9-6-3
KBS RX-24/16kg ADV-32/24kg
Box jumps 24/20"

18 Minute cap.

At the beginning of the wod and at every 2 minutes complete a 100m run then continue on where you left off.

Strength/Skills
5x
10-15 GHD Situps
5x
Attempts at max hold L-sit.

Dead lifts, hang power cleans and ring dips

Warm up
3x
Runway inch worms
Complex of
5 EB Dead lifts
5 EB Hang muscle cleans
5 Diamond pushups

WOD

3x5 Minute rounds
8 Dead lifts Rx115/75lb (52/34kg)
6 hang power cleans
4 Ring dips.

Rest 2 minutes between rounds, carry on where you left off.


Strength/Skills
Tabata
- double unders
- Handstand holds.

Alternate between them. (8 rounds of each).

Row, dead balls, pullups and wall balls

Warm up
3x
100m Run
7 Ring rows
10 single arm KB push press (5 each arm)

WOD
For time
1km Row
then
3x
25 Dead ball STO RX-50/30lb ADV-60/40lb
25 Pullups
25 wall balls 20/14lb.

Strength/Skills
General skills.

Runs, front squats and burpees.

Warm up
3x
Runway tiger crawls
5 Dead ball squat cleans
5 Hand release push ups.

WOD
800m Run
Then
15-12-9-6-3
Front squats
RX- 155/105lb (70/47.7kg) ADV-185/115lb (84/52kg)
Bar facing burpees.

20 Minute cap.

Strength/Skills
EMOM x7
Rope climbs
(make them challenging)

Clean and jerks and toes to bar

Warm up
3x
250m Row
Complex of
2 Power cleans
3 Push press
3 Push jerk

WOD
Open Wod 13.4 (only longer)
Compete as many reps as possible in 12 minutes following the rep scheme below
3 Clean and jerk RX-135/95 (61/43kg)
3 TTB
6
6
9
9
and so on...

Strength/Skills
5x5
Pendlay row
5x5
double KB Stiff leg dead lifts.

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