1. Activation / 3 rds.
* 15 jumping squats
* 30 russian twists @10/15 plate
* 16 shoulder taps
2. Gymn. / E2' for 8'
* 10 strict presses + 8 m HSW / Bear walk @dbDB + 2 rope climbs
3. Snatch
1 P.Snatch + 1 Hang p.snatch + 1 OHS 3x@75% 2x@80%
4. For time 2 rounds
* 50 WB
* 400m Run
1. Activation / 3 rds.
* 10 Alt. reverse lunges @barbell
* 8 Strict T2B or Knee raises
2. Gymn. / E1'30" for 6'
* 1 Ring MU + 4 Strict HSPU + 7 T2B
3. Clean & Jerk
2 Squat Clean / No TNG/ + 1 Jerk
2x @80%, 2x@85%
4. 2 rounds for time
* 60 DU
* 40 Push-ups
* 20 Pistols /alt./
* 10 Power Cleans @80/55
1. Activation / 3 rds.
* 10 Bench presses @db heavy KB
* 10 RDL @db heavy KB
* 200m Run
2. Gymn. / E1'30" for 6'
* 10 strict pullups, 10 ring/box dip
3. Back Squat
Work up to heavy single,/NO NPR!!/ then 3x5 @80% of 1RM
4. For time 5 rounds
* 15 OH situps
* 10 DB burpees @db 22.5/15
* 12 HSPU
A.
1. Act. / 3 rds.
* 12 RDL @just babrell
* 12 Dead-bugs
* 12 Godd mornings @just barbell
2. Deadlift / 2 rds.
7 reps - @75%
5 reps - @80%
3 reps - @85%
3. WOD: 3 rounds for time
* 20 DL @70/48 or KB
* 15 C2B/ Pullup/ Jumping Pullup
* 10 Push Jerks @70/48 or KB
B.
1. Act. / 3 rds
2. AMRAP 30'
* 12 Burpees
* 9 Hang Power Clean @43/30 or db DB
* 18 Wallballs
* 200m Sandbag Run
A.
1. Act. / 3 rds.
* 12 RDL @just babrell
* 12 Dead-bugs
* 12 Godd mornings @just barbell
2. Deadlift / 2 rds.
7 reps - @75%
5 reps - @80%
3 reps - @85%
3. WOD: 3 rounds for time
* 20 DL @70/48 or KB
* 15 C2B/ Pullup/ Jumping Pullup
* 10 Push Jerks @70/48 or KB
B.
1. Act. / 3 rds
2. AMRAP 30'
* 12 Burpees
* 9 Hang Power Clean @43/30 or db DB
* 18 Wallballs
* 200m Sandbag Run
1. Act. 3 rds.
* 20" Squat hold
* 20 Alt. superman
* 20 Hollow rocks
2. Clean / E1'30" for 7'30"
* 1 Power clean + 1 Hang p. cl. + 1 Push jerk @2x @75%, then 3x @80%
3. Front squat / E1'30" for 7'30"
5x 4 @80%
4. For Time 2 rounds / @40/30
* 10 Thrusters
* 10 SDHP
* 10 Push jerks
* 10 OHS
* 10 Front squat
1. SMR + 2 rounds
* 40m Bear walk
* 16 Dead bugs
* 40m Tiger walk
* 16 Alt. superman
2. Conditioning
Buy- in: 1200m Run
AMRAP 20'
* 10 Target burpees
* 12 Abmat sit-ups
* 10 HRPU
* 12 Box step overs @ball - bear hug
Cash- out: 1200m Row
3. Stretching
1. Activation 3 rounds
* 15 Jumping squats
* 16 Alt. shoulder taps
* 30 Hip twists @ plank pos.
2. Gymnastics / E2' for 8'
* 10 unbroken strict presses
* 30" Handstand hold
3. 3 Rounds for time
* 5 Burpee Pull-ups
* 5 Squat cleans @85/65
* 10 Box steps @db 15/10 DB
4. Stretching
1. Activation / Half Tabata 20" work/ 10" rest
a. Reverse lunges @just barbell
b. V- ups
2. Gymnastics / E1'30" for 7'30"
* 12 Weighted sit- ups
* 3-5 Strict HSPU
* 3-5 Strict ring pullups
3. Split jerk from ground / For time / TC: 8 min
2 @85% 4 @80% 6 @75% 8 @70% 10 @65%
4. AMRAP 10'
* 35 DU's
* 7 DB santches / right arm @22.5/15
* 7 DB snatches / left arm
1. Activation / 3 rds.
* 200m Run
* 10 Romanian DL @2x20/12.5
* 10 Bench Presses @heavy db DB
2. Upper Body / EMOM 6'
Odd: 11 unbroken strict pullups
Even: 7 strict ring/box dip
3. Snatch
- 5x 2 pos. squat snatch /floor, knee @70-75%
- 3x 1 squat snatch @80%
4. For Time 4 rds. - 1:30 rest btw sets
* 12 BMU / Jumping BMU
* 20 Alt. pistols
* 10 DB Squat Snatches / OHS @22.5/15