Protected: WOD/Blog

Gymnastics: 15mins

HSPU/Pistol squat tech…




14 pistol squats


3 min rest


then every minute for as long as possible perform:

10 alt db snatches 22.5/15kg,

10 alt OH lunges


*add 2 db snatches every min (move straight into round 2 don’t wait for the minute)

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,



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

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 (45/30kg)

200m run,

20 Thrusters

20 Pull ups,

50 Double unders,

400m run