Strength: Bar complex, work up to a max weight 1xPower clean 1xPush press 1xPush jerk WOD: For time 21-18-15-12-9-6-3 G2OH 45/30kg Lateral Over bar burpees

Strength: Deadlifts working up to a heavy weight 5,5,3,2,1 WOD: For time 21*15*9 Deadlifts Burpees *400m run

Gymnastics: Pull ups, Pistol squats, Double unders, Handstand holds WOD: 20min EMOM Pull Ups 15-20 KB Swing 16/24 15-20 Wall Balls 6/9 15-20 30 Double Unders or 60 Singles

Strength: Snatch complex. Snatch pull, power snatch, snatch WOD: “Randy” modified 75 Snatches 20/35 800m run 50 Push Ups 400m run 50 Sit Ups For time

Skills: Rope climb, T2B WOD: TABATA ( 6rounds in total) Rope Climbs Slam Balls weight optional Russian KB Twist weight optional Burpees T2B Sledge Hammer Overhead plate lunge 20/10kg Box jumps    

Strength: E2MO2M x5 Front Squats @ 80% for 20mins WOD: In 12mins complete 400m run with plate 10/5 (load to bar) 400m run with plate 10/5 (load to bar) In remaining time AMRAP 7 Power Cleans 25/40 5 Front Squats 3 S2OH  

Partner Wod “Death by Kettle Bells” 100 KB Swings 100 KB goblet squats 100 KB snatches 100 KB lunges *While partner 1 is working on reps, partner 2 runs 200m. partners switch when runner returns. *Continue until all reps are completed or the time runs out. 30min Time Cap.

Strength: Bench Press Warm up sets then 3sets of 3reps at a challenging weight, if feeling good try a 1rm WOD:   10-1 Hang power cleans 60/40kg T2B HSPU For time.  

Strength: Power Cleans 20mins to work up to a 3rm, tap and go reps,so no releasing the bar. WOD: 2X 8MIN AMRAP, reps going up in even numbers eg; 2,4,6,8,10….etc  KB snatches 28/20kg box jumps 2.30min rest Power cleans 60/40kg pistol squats      

Gymnastics conditioning: Bar complex; 3sets of 5-Bar muscle ups, 7-C2B, 9-Pull ups (without coming off the bar)   “OR” 21-18-15-12-9-6-3 of unbroken reps. you choose from ring rows, pull ups (bands allowed), C2B; rest as needed beetween sets. WOD:  3 Rounds  5 ring muscle ups/ strict ring dips/ strict pull ups 10 squat cleans 60/40kg 20 box jump […]