Skill/Strength: 5x5 strict presses 3131 temp (3 seconds up hold one 3
seconds down hold one) and 10 plate external rotations each shoulder
WOD: 10-9-8-7-6-5-4-3-2-1 pull ups
complete 5 burpee broad jumps on the (-)
*WOD finishes at 1 pull up
Skill/Strength: Every 3 mins for 15 mins 15/12 calorie bike/row and 3
deadlifts at 65%
WOD: 4RFT
6 devil presses (40/30)
12 T2B
200m run
Skill/Strength: 3x 10 bulgarian split squats and 5 pull up negatives
WOD: 4RFT
12 S2O (135/95)
16 DB box step ups (40/30)
40 DUs
WOD:
Mins 0-10
30 squat clean and jerks (135/75)
Mins 10-20
20 squat clean and jerks (165/115)
Mins 20-20
10 squat clean and jerks (205/145)
Skill/Strength: 3 x 15 banded goblet squats AHAP and 30 second hollow
rocks
WOD: 20 min EMOM
5 box jumps
5 thrusters
5 KBS
*complete ALL three things in the minute
Skill/Strength: EMOM for 10 mins 100m sprint even and 25 KBS odd
WOD: 12 min AMRAP
3,6,9,12,15......
Front Squats
S2O
Lateral Burpees Over the Bar
Skill/Strength: 5s3 clusters (squat clean thrusters) and 1 min plank
between
WOD: Teams of 2
Row 5000m
+ Max DUs
One us rowing and one is jumping switch every 500m
Skill/Strength: 3 rounds of 5 strict T2B and 10 single leg box step ups
WOD: Every 4 min for 5 mins
18/14 cal row/bike
12 power cleans
6 burpee box jump overs
Skill/Strength: 5x5 back squats and 10 skull crushers
WOD: 5x
2 mins to....
Run 200m
Then ME push press (115/75)
Skill/Strength: 3-3-3-3-3 Bench Press and 10 GHD back extensions
WOD: 3RFT
50 sit ups
25 jump squats
15 push ups
10 HSPU