Skill:

10 minutes

Handstand Push Ups

or

Handstand Holds

WOD:

For time:

400m Run, 30 Wallballs (20/14), 30 Box Jumps (24/20)

400m Run, 21 Kettbell Swings (53/35), 12 Pull Ups

400m Run, 21 Kettbell Swings (53/35), 12 Pull Ups

400m Run, 30 Wallballs (20/14), 30 Box Jumps (24/20)

STRENGTH:

Front Squat

(6 sets of 2)

Sets 1 + 2 @ 80%

Sets 3 + 4 @ 85%

Sets 5 + 6 @ 90%

WOD:

5 rounds

21 Air Squats

15/12 Calorie Row

12 Alternating Dumbbell Snatches (45/25)

Strength:

Back Squat

(2 rounds)

5 reps @ 80%

3 reps @ 84%

1 rep @ 88%

*Rest 2:00 between each set of squats

WOD:

For time:

15 – 12 – 9

Calorie Row

Power Snatch  (95/65)

Directly into…

15 – 12 – 9

Calorie Bike

Clean & Jerk  (95/65)

Skill/Strength

Power Snatch
3 Reps @ 50%
3 Reps @ 55%
2 Reps @ 60%
2 Reps @ 65%
1 Rep @ 70%
1 Rep @ 75%

then

5×1 to build to a heavy single

WOD

AMRAP 4:
-27/20 Calorie Row
-27 Burpees
-27 Chest to Bar Pull-ups
rest 4 minutes
AMRAP 4:
-21/15 Calorie Row
-21 Burpees
-21 Toes to Bar
rest 4 minutes
AMRAP 4:
-15/10 Calorie Row
-15 Burpees
-15 Pull-ups

Skill/Strength

More Rope Climbs

If you have them 10 Rope Climbs

If you Don’t have Full Climbs

20 Seated Rope Climb Progressions (Foot Work)

or

15 Jumping Rope climb Progressions (Foot Work and Hanging from Bar)

WODS

“Isabel”

-30 Power Snatches 135/95

“Diane”

21 – 15 – 9
-225lb Deadlift
-Handstand Push Ups

Skill/Strength

 Row Conditioning
6 x 30/24 Calorie Row
Rest 60 seconds between efforts

Partner WOD

-100 Calorie Assault Bike
-100 Box Jump Overs 24/20
-100 Thrusters 95/65
-100 Chest to Bar Pull-Ups
-100 Thrusters 95/65
-100 Box Jump Overs 24/20
-100 Calorie Assault Bike

Strength/Skill

Front Squat
6 Sets of 2:
Sets 1 & 2 – 80%
Sets 3 & 4 – 85%
Sets 5 & 6 – 90%

WOD

3 Rounds:
-75 Double Unders
-50 Air Squats
-15 Power Cleans 135/95