Part A: Warm Up 2 rounds 8 Shoulder Dislocates 2 X 20m Partner Wheel Barrow Walks (each partner) 2 X 20m Bear Crawls Part B: Set 1RM Hang Squat Clean Part C: 8 min AMRAP 8 Handstand Press Ups 4 Hang Power Cleans 90/60 2 Bar Facing Burpees Straight into: 12 min AMRAP (800m run […]

Warm Up: Battle Rope Tug o War (teams of no more than 5) Tech: Kettlebell Clean and Jerks (2 KB) Work Tech, then 3×10 Building to 10RM WOD: 18 minute AMRAP 12 KB Clean and Jerks (2 KB) 24/16 6 Burpees 12 Toes to Bars 6 Burpees

Part A: Warm Up 2 Rounds for Quality- 4 X 20m Burpee Shuttles 10m Toy Soldiers 8 Air Squats 5m Inch Worm 8 Behind the neck push jerk (snatch grip) Part B: Snatch recycling technique @ light weight Part C: 27*21*15*9* Power Snatch 40/30 Wall Balls 9/6 *=200m run

12 minute EMOM: Max Effort for each, alternating minutes of: Pistols (Alternating) Double Unders Box Jumps Double Unders 15 minute Break 15-12-9-6-3 Deadlifts 60/40 Bar Muscle Ups

6 sets of 3 Squat Cleans (building in weight, focus on Tech) Christina AMRAP in 20 minutes 9 Pull-ups 9 Squat Cleans (95/65 lbs) 9 Kettlebell Swings (1.5/1 pood) 9 Toes-to-Bar 9 Push Press (95/65 lbs) 9 Burpees

Strong Man Circuit: 5 Rounds 50 seconds at each station 10 seconds transition Trap Bar Farmers Carry (8m there and back) 120/80 Battle Ropes Sled Pushes 150/100 Sledge Hammers Dead Ball Over the Shoulder 65/45 GHD Sit Ups Rest

20 min Gymnastics Tech: – Strict Pullups – Kipping/Butterfly Pull Ups 15 Min AMRAP 15 Chest to Bar Pull Ups 15 Push Press 40/25 200m Run 3 min rest 12 Min AMRAP 12 Pull Ups 12 STOH 40/25 100m Run

Strength/Tech: Pick an Option (20 mins) A) Rope Climbing Technique B) 5 Rounds (Not for Time) -5 weighted ring dips -2 Rope Climbs WOD 18 min EMOM 2 Legless Rope Climb Ascents (can use legs on the way down) Scale = Rope Climb or 4 toes to rope 12/10 Cal AB 12 Hand Stand Press […]

25 min Pairs Cluster Ladder 4 reps each Start @ 25/40 Add 5 kg each set until failure Open Workout 14.5/16.5 (20 minute cap) 21-18-15-12-9-6-3 reps for time of: Thrusters 42.5/30 Over-BarBurpees

Tech = Squat Snatch. 6 sets of 3 reps (Not Touch n Go). Focus on form. WOD: 16 min 20 seconds on, 10 Seconds Off Alternate between: 1) Pressups 2)Power Snatch 50/35