STRENGTH Push press + Jerk Work up to a heavy complex of 3+1 WOD 3 rounds for time 400m Run 21 Thrusters 42.5/25kg 15 HR Push ups 9 Toes to bar

Gymnastics: T2B/HSPU progression 20min For time 50 HSPU or 20 Wall climbs WOD: 7min AMRAP Ladder 3/6/9/12/15 etc… C&J 60/40kg T2B 3 mins rest Finisher 200 double unders, every break complete 3 burpees.

12EMOM: Odd – 15/10 cal Assault bike Even – 15 Sit ups WOD: Benchmark “Helen” 3 rounds for time 400m run 21 KB swings 24/16 12 Pull up

Strength: OH squat 20min, Find a 10RM RX=60/40 SC=42.5/25 Select either RX or sc no setting up two bars WOD: For time 21 Overhead squats 21 T2B 15 Snatches 15 Pull-ups 9 Thrusters 9 C2B

Bench Press Work up to a 3RM then a 2RM then find your 1RM   15min AMRAP 10 Front Squats 60/40 10 lateral over bar burpee 200m run

Strength: Snatch tech Find a 1RM WOD: 2x7min Amrap 12 Wall balls 9/6 30 Double unders 2 min rest 8 Power snatch 50/35 12 Pull ups

Core: Tabata 20 sec work 10 sec rest. – round of plank holds – round of flutter kicks – kb twist WOD: For time 5 Clean & jerk 80/55 200m run 7 C&J 400m run 9 C&J 800m run 7 C&J 400m 5 C&J 200m

Strength: Power clean 15 min to Work up to a touch and go 2RM WOD: For time Buy in: 25 cal assault bike or row 10-8-6-4-2 Power clean 60/40 2-4-6-8-10 Burpees Buy out: 25 cal assault bike or row