Skill/Cardio: Double under ladder 10mins 5,10,15,20,25,30,35,40,45,50< Rest 3 mins EMOM: 25min 1) 30 Double unders, 2) 10-12 KB Snatch 28/20 3) 10/12 Box jump overs, 4) 150m run, 5) 15/12 cal row

Gymnastics: 20mins T2B and Pistol squat tech   WOD: For time 400m run then   5 rounds 5 T2B 10 Pistol squats 15 SDHP (40/25kg)   then 400m run

Strength: 20mins to work on tech and build up in weight to the following reps 5, 5, 3, 3, 3, 1,1,1….   WOD: Extra Randy 100 Snatches (35/25kg) For time *every drop of bar = 30 DU or 20 Bar hopS

Gymnastics: 20 mins Bar and ring MU progressions   WOD: 21/15/9 Deadlift 100/75kg, Pull ups -rest 2 mins- 15/12/9 Deadlift, C2B -rest 2 mins- 9/7/5 Deadlift, Bar MU… Rx+ ring MU

Strength: Cluster 20mins to set a heavy complex of 1x Cluster 1x Thruster 1x Jerk, 1x Front squat WOD: For time 30 Clusters 60/40kg every time you break 100m OH plate carry with a plate off your bar

Conditioning: 10 rounds 1min on/1 min off max effort wall balls (9/6kg) WOD: 5 rounds for time 400, 200, 400, 200, 400 run to start each round -then- 10 KB swings (32/24kg) 10 burpee C2B

Snatch: 15mins to work up to a heavy 3 rep squat snatch WOD: 7 rounds 1 min on/2mins off, 2x Snatch 80/50kg then max cal bike in remaining time Score = total cals

Gymnastics: 15mins HSPU, HS Walk work   WOD: EMOM x18 1) 25 Double unders + 10 HSPU/3 Wall climbs 2) 25 Double unders + 8 Box jump over 3) 25 Double unders + 6 Burpees

Cardio: in 3’s Row 5km,   Rest 3 mins,   15min Dead ball complex, 5x hang cleans, walk, 4x squats, walk, 3x G2S (no dropping, anytime) Every drop 200m run for group, Alternating between 3’s (prepare Deadball before row)