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Swings, back squats and runs

Warm up
3x
Runway tiger crawls
BB complex
6 EB Power cleans
5 Strict press
4 Jumping back squats


WOD
4x
20 KBS RX-24/16kg ADV-32/24kg
15 Back squats RX-145/105 ADV-185/135
800m Run.

Note: For the wod to be RX or ADV the bar must be taken from the floor.

30 Minute cap

Strength/Skills
General skill work.

Burpees, boxes and pullups

Warm up
3x
100m Run
5 jumping pullups
6 Plyo plate pushups


WOD
7 Minute AMRAP
6 Burpee box jumps 24/20"
4 Burpee pullups

Rest 3 minutes

7 Minute AMRAP
12 Box jumps 24/20"
8 Pullups.

Scored as 2 individual AMRAPS.

Strength/Skills
EMOM x12
Weighted KB turkish get ups
Perform 2 reps per minute, one right hand and one left hand.
You choose the weight, make them strict controlled reps.

Push press and overhead squats

Warm up
3x
Runway lunges
7 EB Thrusters
10 KB Halos

Strength/Skills
20 Minutes to find a 1RM push press

Wod
21-15-9-9-15-21
Push press 95/65lb
OHS

17 Minute cap.

Rest up

Warm up

Rest.

Hang power cleans and front squats

WOD
Partner wod
25 Minute ladder
10 Hang power cleans 95/65 115/75lb
10 Front squats
200m Run
20
20
200m Run
30
30
and so on.

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