Strength/Skill

Tabata Core

?Rnds

WOD

24 Minutes

Every 6min Window complete:

-15 Box Jumps 24/20

-25 Wallballs

-15 Deadlift 225/155

Skill/Strength

19.2 Redo/20min free gym work on your weakness oly, gymnastics etc..

WOD

3 Rounds

-21 Cal Row

-15 Hang Cleans

-9 Push Press

Skill/Strength

5×5 Squat Cleans

WOD

Skinny King Kong

10min AMRAP

-1 Deadlift 365/255

-2 Muscle Ups

-3 Squat Cleans 205/140

-4 HSPU

50 Double Unders at the end of each round.

“Heavy & Quick”

19.2 To Be Announced

Skill/Strength

5×10 Bench

After every set AMRAP elevated push-ups(less drastic pike)

WOD

15 Rounds

-10 Cal Bike

-15 Air Squats

15-18 Rx

18-21 LvL II

Skill/Strength

EMOM

-1 Power Snatch

-1 Squat Snatch

-2 OHS

Light Weight

Focus on proper TECHNIQUE!!!

WOD

4 Rounds

-30 Cal Row

-25 Sit-ups

-20 Lunges in place 53/35

-15 KBS 53/35

-10 Push-Ups

-5 Pull-Ups

Skill/Strength

19.1 Redo

or

Death by Deadlift @185/135

WOD

10,9,8…..3,2,1

-Hang Cleans 95/65

-Burpees

800m Run (2 Laps)

1,2,3…..8,9,10

-Burpees

-Hang Cleans 95/65