Strength= 15mins Squat clean build to a heavy tng 2reps… WOD= For time *10*20*30*20*10* squat clean 50/35 *= 100m plate carry (plates off your bar) must be gripped on top of plate not the bottom or through holes

Hero= Bens 100 100 Rounds For Time of: 1 Strict HSPU, 2 Squat cleans 70/48 3 Burpees Get as far as you can in 45mins (compare with last score)

Strength= 20mins Deadlift build to a heavy 7×3 alt working sets with max strict Pull ups WOD= 15min AMRAP 7 deadlifts 100/75kg 7 c2b/pull ups 14 pistols/squats 24/16kg

Cardio= EMOM x10 20 double unders + 10/8 db snatches alt (take a weight you can string these together and switch hands in air not on ground…… WOD= 7min AMRAP 20 db snatches 22.5/15 10 db OH lunges rest 3min 7 min AMRAP 10 db OH squats 10 db facing burpees

Skill= 15mins working on progressions Bar Mu/c2b/pull up WOD= For time 5 rounds start each round with either a run 400m/row 500m/bike 25cal/ski 25 cal/25 burpees 30 Wall balls 9/6 5 bar muscle ups/10c2b or 7 burpee strict pull up.. You must do at least 1 run/row/bike/ski/burpee to start each round unless injured

Open WOD choose one 1) 15.5 27-21-15- 9 Cal row Thruster (42.5/30kg) *can be done with bike as a option or… 2) 17.1 10*20*30*40*50* db snatch 22.5/15kg *= 15 burpee box jump overs

Interval day: Warm up movements -then- For time: 400m run, 20 Pull ups, 1 rope climb rest 3 mins 400m run, 20 T2B, 1 rope climb rest 2 mins 200m run, 20 KB Snatch 32/24kg, 1 rope climb rest 2 mins 20 T2B, 1 rope climb, 400m run rest 3 mins 20 pull ups, 1 […]

WOD: FRAN 21-15-9 thrusters (42.5/30) pull ups.   Finisher: Emom until failure. 5 thrusters (50/35) + 3 burpees *add 1 burpee every minute

Skill: Double under ladder 10mins 10*20*30*40*50*40*> *= set of UB t2b you choose number (be hard on yourself Rest 3 mins 25min running clock 5mins at each station. 1) 25 DU + 5 burpees 2) 15/10 heavy dead ball squats 3) 12/9 cal ski 4) 2 person alt sled push (up & down =1) 5) […]