Strength: Emom until failure 3 TNG power cleans (60/40) *add 1 rep every minute WOD: 50 deadlifts (60/40) 40 power cleans 30 front squats 20 S2OH 10 bar facing burpees *Emom: 12 bar hops

Interval Day. W.O.D: 21*15*9* Kb Swings (28/20) Goblet squats *= 100m waiters carry 5mins Rest into 21*15*9* Kb snatch (28/20) Alternating goblet lunges *=20cal bike/row/ski

Skill work: Emom 16:00 1.  1-3 rope climbs 2.  20-40 double unders + 6-10 db snatches (22.5kg/15kg) *Start high and try hold numbers as long as possible. W.O.D: 12min Amrap: 15 wall balls (9/6) 50m run At 12 minutes, partner up, and immediately go into 400m deadball carry *choose a heavy weight

W.O.D: 10min amrap: 27 air squats 15/12 cal bike Rest 2 mins 10min amrap: 21 wall balls (9/6) 15/12 cal row Rest 2 mins 10min amrap: 15 wall balls (12/9) 15/12 cal ski

Strength: 1 x power snatch, 1 x hang squat snatch, 1 x over head squat W.O.D: 5 rounds for time 10 over head squats 50/35 10 bar facing burpees 400m run

Strength: Back squats 1 x 5 1 x 4 1 x 3 1 x 4 1 x 5 *Start around 80% W.O.D: ”Mary” 20min amrap 5 hspu 10 pistol squats 15 pull ups

W.O.D: 18min Emom Minutes 0-5: 3 power cleans + 3 front squats + 3 jerks Minutes 6-11: 2 power cleans + 2 front squats + 2 jerks Minutes 12-17: 1 power clean + 1 front squats + 1 jerk Immediately into 400m run -then- 20 squat clean and jerks (60/40) For time   *choose your […]

“Nukes” 30min running clock. 0-8mins: 1.6km run Max deadlifts in remaining time (140/100kg) 8-18mins: 1.6km run Max power cleans in remaining time (100/70kg) 18-30mins: 1.6km run Max over head squats in remaining time (60/40kg)

Strength: 15mins to find a heavy 5 rep back squat.   W.O.D: 3 minutes on, 1 minute off. 5 rounds: 30 wall balls (9/6) max effort 10m shuttle runs in remaining time.   *score is the number of shuttle runs.