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Wall balls, kettle bells, lunges and runs

WOD
Partner wod
5x
40 Wallballs
30 KB SDHP 32/24kg
20 KB Lunges
300m Run.

35 Minute cap.

Double unders, power cleans and handstand pushups

Warm up
3x
Runway inchworms
7 EB Hang cleans
7 EB Behind the neck push press

WOD
50 Double unders
Then
12-9-6-3
Power cleans Rx-165/125lb ADV-205/145lb
Handstand pushups ADV-4/2" def
then
50 Double unders.

20 Minute cap.

Strength/Skills
5x5 Pendlay row
5x5 GHD Back ext (Weighted if comfortable with the movement).

Snatches, chest to bar and runs

Warm up
Burgener + Junkyard dog

WOD
25 Snatches RX-85/55 ADV-105/75lb
25 CTB
200m Run
20 Snatches
20 CTB
400m Run
15 Snatches
15 CTB
800m Run.

40 Minute cap

Strength/Skills
General skills
Work on your weaknesses.

Deads, bar pushups and toes to bar

Warm up
3x
100m run
7 KB stiff leg deadlifts
7 KBS

WOD
4x
14 Deadlifts RX-100/70kg ADV-120/90kg
14 Bar pushups
14 TTB.

17 minute cap.

Strength/Skills
Partner up
7 Minute max rep dead ball over the shoulder. (must be done in alternate 2's).

Burpee box jump overs, front squats and runs

Warm up
3x
Runway lunges
7 Hand release pushups
7 EB Hang squat cleans

WOD
15 Minute AMRAP
10 burpee box jumps 24/20"
8 Front squats 135/95lb
100m run

Strength/Skills
At the 15 minute mark you will have 15 minutes to work up to a heavy complex of the following
1 Hang clean + 1 clean + 1 hang clean. (reps must be touch and go, you may rest in the front rack or hang positions).

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