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Pullups, lateral box jump overs and rope climbs

Warm up
3x
100m Run
20 Mountain climbers
10 DB Snatches

WOD
3x6 Minute AMRAPS

0:00 - 6:00
4 Jumping pullups
6 Lateral box jump overs 20"
1 Rope climb/2 progressions.

Rest 1 minute

7:00 - 13:00
4 Pullups
6 Lateral box jump overs 22"
1 rope climb/2 progressions

Rest 1 minute

14:00 - 20:00
4 Strict pullups
6 Lateral box jump overs 24"
1 rope climb/2 progressions.

Scored as one continuos AMRAP.

Strength/Skills
Odd/Even x10
8 Strict press (not about weight, perfect controlled reps)
16 Floor wipes (same weight, same bar).

Wall balls, plate burpees and jumping lunges

Warm up
3x
7 Jumping squats
7 Hand release pushups
7 V-sits

WOD
40-30-20-10
Wall balls 20/14lb
Plate burpees
Med ball Jumping lunges 20/14lb

25 minute cap.

Strength/Skills
accumulate
30 Med toes to bar
30 Dips (make them hard).

Complex and 4 rounds

Warm up
3x
Runway lunges
7 Ring rows
7 DB or KB Clusters

Strength/Skills
15 Minutes to work up to a heavy complex of the following
2 Hi Hang power cleans + 1 Hi Hang clean. (full).

Wod
4x
7 Power cleans RX-135/95 ADV-185/135lb
5 Push jerks
300m Run.

20 Minute cap.

Complex and 4 rounds

Warm up
3x
Runway lunges
7 Ring rows
7 DB or KB Clusters

Strength/Skills
15 Minutes to work up to a heavy complex of the following
2 Hi Hang power cleans + 1 Hi Hang clean. (full).

Wod
4x
7 Power cleans RX-135/95 ADV-185/135lb
5 Push jerks
300m Run.

Kettle bells and tabata handstand holds

Warm up
3x
Runway tiger crawls
6 Dead ball to shoulders
200m row

WOD
15 Minute AMRAP
12 KB SDHP 24/16kg 32/24kg
6 KB Front squats (R)
6 KB Front squats (L)
12 KBS
100m run.

Strength/Skills
Tabata handstand holds.

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