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Front squats and power cleans

Warm up
3x
Runway inchworms
7 EB Squat clean to thruster
7 Hand release pushups

WOD
10-1
Front squats RX-145/105lb (65/47.7kg) ADV-155/115lb (70/52kg)
Power cleans.

15 Minute cap.

Rest 5 minutes

Strength/Skills
8x200m efforts every 2 minutes.

Push jerks and Chest to bar pullups

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

WOD
15 Minute AMRAP
5 Push jerks RX- 155/115lb (70/52kg) ADV-185/125lb (84/56.8kg)
9 CTB ADV-3 muscle ups (ring or bar).

Strength/Skills
15 Minutes to work up to a heavy complex of the following
2 Hang power cleans + 1 jerk (push or split).

Double unders, thrusters and lunges

Warm up
3x
Runway tiger crawls
7 EB Push press
7 KB SDHP

WOD
100 Double unders
then
50 -40-30-20-10
Thrusters RX-75/45lb (34/20kg) ADV-85/55lb (38.6/25kg)
Lunges
then
100 Double unders.

20 Minute cap.

Strength/Skills
general skill time. Work on your weaknesses.

Burpee box jumps, runs and toes to bar

Warm up
3x
20 Mountain climbers
7 Jumping squats
8 DB Snatches

WOD
6x
10 Burpee box jumps RX-24/20" ADV-30/24"
200m Run
15 TTB

25 Minute cap.

Strength/Skills
Odd/Even x12
Odd= Pistols
Even= Ring dips.

Note: Rep range is up to you, make them challenging and add weight if the movements are comfoatble for you.

Squat cleans and Handstand pushups

Warm up
3x
Runway lunges
7 EB Behind the neck push press
7 EB Front squats

Strength/Skills
20 minutes to find
1RM Front squat.

WOD
14 Minute ladder
Squat cleans RX-165/125lb (75/56.8kg) ADV-225/155lb (102/70kg)
Handstand pushups ADV-6/2" def.

Note: There is a 100m penalty run for every missed clean or handstand pushup.

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