WOD: 30min amrap 1 round 9/7/5, power clean, s2oh 50/30kg. then 1 round @ 60/40kg. Then 1 round @ 70/45kg. then 1 round @ 80/50kg. then 1 round @ 90/60kg… straight into 1km run… then go back through starting at 90/60kg working down

Interval Day: Warm up movements   For time: 5 rounds 20 KB swings (choose a weight you can do unbroken but be hard), 20 Wall balls 9/6kg, 200m run, 2 min rest between rounds (they are sprints)   then EMOM x10 30-40 double unders and 3-5 burpees (in same minute)

Gymnastics: 15mins HSPU/Pistol squat tech…   WOD: 7min AMRAP 7 HSPU, 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)

Skill: 10mins Double under work… then EMOM x8 30 double unders + 5-9 burpees…   WOD: For time 100 double unders, 10-1 OH squat 50/35kg 1-10 pull ups, 100 double unders

Strength: set a 1 RM Squat snatch 20mins…   WOD: For time *9*7*5*3*1 Squat snatch (80/50kg) *= 5 burpee bar MU/7 burpee c2b/9 burpee pull ups

WOD: Every 4 mins for as long as possible complete the following: 400m run, 20 KB swings 24/16kg, 10 WB 9/6kg move straight in to your next round you will have until 8min mark to finish round 2. 12min round 3 etc etc… You must add 2 Wall balls to each round

Strength: 5 sets (1 set every 3 mins) not for time max T2B + 2 rope climbs   WOD: 12min AMRAP 20 Sit ups, 10 push ups, 1x rope climb (legless)   Then   3x 400m runs (rest = run)

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,   WOD: EMOM  25 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

Strength: 15 mins max clean and Jerk…   WOD: For time, 12/9/6 Power Clean (60/40) HSPU,   12/9/6 Squat clean, C2B,   12/9/6 Cluster, T2B

WOD: “Kelly” 5 rounds for time Run 400 meters 30 box jumps, 24 inch box, 30 Wall ball shots, 9/6   When you finsh keep going until the last member is done then everyone rest 5 mins split into even teams and do max cals on bike in 7mins