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Pullups/CTB, box jumps and sit ups

Warm up
3x
Runway inchworms
7 Jumping squats
5 Ring rows

WOD
5x
10 Pullups ADV-CTB
15 Box jumps 24/20"
20 Abmat sit ups.

EMOM Beginning at 0:00
12 Alternating lunges then carry on where you left off.

Strength/Skills
Odd/Even x12
8 Ring dips
8 Double KB bent over rows

Hang squat cleans, double unders and shoulder to overhead

Warm up
3x
Runway lunges
EB Complex of
2 Dead lifts
2 Hi hang squat cleans
1 Push press
1 Push jerk
1 Split jerk.

WOD
14 Minute AMRAP
5 Hang squat cleans RX-115/75lb (52/34kg) ADV-155/95lb (70/43kg)
30 Double unders
5 STO
30 Double unders.

Strength/Skills
5x
Max effort handstand holds (wall).
Rest as required between attempts (Max 1.30 per hold).

Mid week chipper

Warm up
3x
100m Run
7 KB Stiff leg dead lifts
5 Hand release pushups

WOD
For time
1km Row
then
2x
20 KB SDHP RX-24/16kg ADV-32/24kg
20 Hand release burpees
20 KB SDHP
20 Hand release burpees
then
1km run.

Strength/Skills
General skills.

Push press, hang power snatch and TTB

Warm up
3x
20 Mountain climbers
5 EB muscle snatch
5 EB Behind the neck strict press

WOD
10-1
Push press RX- 95/65lb (43/29kg) ADV-105/75lb (47.7/34kg)
Hang power snatch
TTB.

20 minute cap.

Strength/Skills
12 Minutes to work to a 1 rep max power snatch.

Front squats, lateral bar jumps and sprints

Warm up
3x
Runway tiger crawls
5 EB Squat cleans
20 Double unders

WOD
6x
12 Front squats RX-135/85lb (61/38.6kg) ADV-155/105lb (70/47.7kg)
24 Lateral bar jumps
100m Sprint.

Rest exactly 1 minute between rounds.

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