Strength: Sled push 8 sets of 1 full length, you choose your weight.
WOD: For time
Bar facing burpee
Strength: 5 rounds 3×10 one legged DL, you choose weight, keep same for 3 sets.
Strength: Front squat 3×7 @ 75%
Skill: Handstand holds, with shoulder taps 3×10 alternating (5 per arm) -Free standing H/Hold for as long as possible.
WOD: 4 Rounds for time
20 Cal AB or Row
20 Wall Balls 9/6 unbroken
Strength: Clean & Jerk 3 @ 80%,2 @ 80%,1,1,1 @ 90%
WOD: “ice box” (kinda modified)
15 Clean & Jerk @ 60/40
800m run or 45 cal AB
12 Clean & Jerk
400m run or 35 cal AB
9 Clean & Jerk
200m run or 20 cal AB
MetCon:4x400m runs (row if injured or a strong runner) rest the time it takes, go AFAP each round. Warm up Power snatch
WOD: 15min AMRAP
ascending ladder: 2-4-6-8-10 etc…
Power Snatch you choose weight or RX-70/55
Wall ball 9/6kg