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Sumo deads, lat bar burpees, box jumps and banded runs.

WOD

Partner wod
6x
30 SDHP 95/65lb
20 Lateral bar burpees
30 box jumps 30/24" (alt singles)
200m banded run.

30 Minute cap.

Hang power snatches, lunges and pushups

Warm up
3x
20 Mountain climbers
8 EB Overhead lunges
7 EB Snatch balance

WOD
15 Minute AMRAP
3 Hang power snatches RX-115/75lb (52.2/34kg) ADV-145/105lb (65.9/47.7kg)
6 Lunges (back rack)
12 Hand release pushups

Strength/Skills
5x5 Snatch grip dead lifts
5x10 GHD situps

Wall balls, swings and ropes

Warm up
3x
Runway lunges
8 Jumping squats
8 Dead ball over shoulder

WOD
800m run
3x
25 wall balls 20/14lb
25 KBS RX-24/16kg ADV-32/24kg
3/2 rope climbs ADV-2 Legless
then
800m Run.

Strength/Skills
Accumulate
30 Strict pullups/CTB
30 Strict Handstand pushups. (make them challenging).

Deads, knees to elbows and double unders.

Warm up
3x
Runway inchworms
7 EB stiff leg dead lifts
7 EB Hang power clean + Push press

WOD
21-15-9-9-15-21
Dead lifts RX- 165/125lb (75/56.8kg) ADV-185/135lb (84/61.3kg)
Knees to elbows.

At the beginning, end and in between each set you must complete 35 double unders. (7 sets)

25 Minute cap

Strength/Skills
General skills.

Complex and runs

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

WOD
5x
3 Push press RX-135/95lb (61.3/43kg) ADV-165/125lb (75/56.8kg)
6 Push jerk
9 Split jerk
300m Run.

25 Minute cap

Rest 5 minutes

Strength/Skills
15 Minutes to work up to a heavy split jerk (racks)

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