Skill: 10mins Double under work… then EMOM x8 30 double unders + 5-9 burpees…   WOD: For time 100 double unders, 10-1 OH squat 50/35kg 1-10 pull ups, 100 double unders

Strength: set a 1 RM Squat snatch 20mins…   WOD: For time *9*7*5*3*1 Squat snatch (80/50kg) *= 5 burpee bar MU/7 burpee c2b/9 burpee pull ups

WOD: Every 4 mins for as long as possible complete the following: 400m run, 20 KB swings 24/16kg, 10 WB 9/6kg move straight in to your next round you will have until 8min mark to finish round 2. 12min round 3 etc etc… You must add 2 Wall balls to each round

Strength: 5 sets (1 set every 3 mins) not for time max T2B + 2 rope climbs   WOD: 12min AMRAP 20 Sit ups, 10 push ups, 1x rope climb (legless)   Then   3x 400m runs (rest = run)

Strength: 20mins to do 5 rounds of 10 KB swings,10 snatches (each arm) 10 OH squats (each arm) sets are unbroken so rest as needed, choose own weight,   WOD: EMOM  25 1) 250/150m Row, 2) 15/12 Box Jump overs, 3) 12/10 KB swings 28/20kg, 4) 40/30 Double unders, 5) 5-12 C2B/Pull up

Strength: 15 mins max clean and Jerk…   WOD: For time, 12/9/6 Power Clean (60/40) HSPU,   12/9/6 Squat clean, C2B,   12/9/6 Cluster, T2B

WOD: “Kelly” 5 rounds for time Run 400 meters 30 box jumps, 24 inch box, 30 Wall ball shots, 9/6   When you finsh keep going until the last member is done then everyone rest 5 mins split into even teams and do max cals on bike in 7mins

Skill: Pull ups, go over kipping/butterfly tech then EMOM for as long as possible 5 Pull ups add 2 Pull ups every minute RX, Scaled choose a number for Pull ups and maintain it until the last RX person is finished.   WOD: For time. 400m run 50 Double unders, 20 Pull ups, 20 Thrusters […]

Strength: 15 mins go as heavy as possible Fat bar complex 5 deadlifts, 5 hang cleans, 5 S2OH…   WOD: 17 min AMRAP 40 Burpees, 30 Cleans (pwr/squat) 40/25kg 30 Burpees 30 Cleans 60/40kg 20 Burpees 30 Cleans 80/55kg 10 burpees AMRAP Cleans 100/70kg

Strength: 1x Hang snatch 1x Snatch TNG work up to a max set in 15mins..   WOD: For time 400m run 21/15/9 Hang power snatch (60/40) Back rack lunges (60/40kg) 400m run… Every drop of bar= 5 burpee penalty