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Jumping lunges, bar pushups and push press

Warm up
3x
Runway inchworms
7 EB Thrusters
8 KB Halos

WOD
4x
21 Jumping lunges
15 Bar pushups ADV- Feet up on 20/16" box
9 Push press RX-125/85lb ADV-155/105lb
200m run.

20 Minute cap.

Strength/Skills
At the 20 minute mark you will have 15 minutes to work to a heavy complex of the following
1 Power clean + 1 hang power clean + 1 hi hang power clean + 1 push press/push jerk.

Swings, wall balls and double unders

Warm up
3x
100m Run
7 Jumping squats
7 EB Behind the neck push press

WOD
10 Minute AMRAP
8 KBS RX-24/16 ADV-32/24kg
14 wall balls 20/14lb
Every 2 minutes beginning at the 2 minute mark stop where you are and complete 35 double unders.

Rest 3 minutes

10 Minute AMRAP
8 KBS RX-24/16 ADV-32/24kg
14 Wall balls 20/14lb
Every 2 minutes beginning at the 2 minute mark stop where you are and complete 35 double unders.

Scored as one combined AMRAP.

Strength/Skills
General skills.

Runs, deads and burpee box jump overs

Warm up
3x
Runway lunges
7 EB Good mornings
7 Hand release pushups

WOD
5x
400m Run
15 deadlifts RX-155/115 ADV-185/135lb
15 Burpee box jump overs RX-24/20" ADV-30/28"

30 Minute cap.

Strength/Skills
Accumulate
30 Strict ring dips
30 Strict ring rows.

Note: Make these challenging.

Clean and jerks and CTB/Bar muscle ups

Warm up
3x
Runway tiger crawls
7 EB Hi hang cleans
4 EB Push jerks
4 EB Split jerks

WOD
RX
15 Minute ladder
1 Clean and jerk 165/125lb
1 CTB
2
2
3
3
and so on

ADV
15 Minute ladder
1 Clean and jerk 205/135lb
1 Bar muscle up
2
2
3
3
and so on.

Strength/Skills
At 20 Minute mark
Max rep front squats in 5 minutes @BW or 75% of BW. (Racks).

Rest up

WOD
Rest.

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